If you love exercising, a regular gym goer and take your fitness regimen seriously, it’s time you concentrate on providing good amount of nutrition to your body, post rigorous workouts.

Eating protein rich food plays an important role in toning up the body, shedding extra weight and help muscles gain all the strength back, after every gym session.

Studies reveal that protein rich diet even as low as 20 grams helps muscles recover from fatigue, get toned and help in providing strength to the entire body. If you are heading out for a gym session, pack any of these following foods to eat soon after finishing your workout.

Post Workout Diet For Muscle Recovery

Whey Protein Powder:

Whey protein powder is the first choice of many gym-goers as the body can absorb whey protein faster than solid foods. Pack two scoops of protein powder in a sipper, add some water and drink it. You can also try various flavours of whey protein powders available in the market.


Quinoa is a rich source of plant-based protein and it’s time to add it to your grocery list. Quinoa provides 8 grams of protein per serving and is powerhouse of various nutrients and has all essential amino acids. It is also rich in fibre, gluten free and can keep you satiated for longer hours. If you are a diabetic, eat quinoa upma, quinoa idli after workouts as this super food is also low on glycemic index.

Fistful Of Nuts:

Cashew, almonds, pista and other dry fruits are source of dietary fibre, rich in vitamin B, vitamin E, zinc, magnesium, calcium, iron. All you need is fistful of nuts along with milk for great amounts of energy. Dry roast nuts with a little bit of salt and pack it for your snack session post gym. Do not eat store bought mixed nuts as they are high on salt.


Homemade paneer is all you need for the faster stimulation of muscle growth. Paneer is rich in casein and it prevents muscles from breaking down post exercise and since it takes around 7 hours to digest, it can make you feel full for longer hours and avoid hunger pangs. Paneer is also rich in vitamin D, potassium and calcium.


Eggs are another ideal choice as they are not only rich in protein but also a great source of various nutrients that can help the whole body get instant energy. Each egg has 6% of protein and the essential amino acids help the body in better absorption of various nutrients. Eat one hardboiled egg along with a bowl full of fresh fruits to provide body with all energy.