Meal consumption after a workout is all about replacing the calories you used in the exercise. Hence, you should eat after an activity, i.e. in 15-30 minutes. Eating protein, carbs after a workout is a must for speedy muscle recovery, and it's crucial after hardcore weight training. Here are some food and beverages you need after a workout.

Black and Green Tea

A cup of black or green tea has benefited more than you think. Both green and black tea can affect you in fat oxidation, where the fat is broken into smaller molecules and used for energy. Tea has antioxidants that recover muscles and strengthens them more quickly. It is a good option for post-workout recovery. 

Refuel yourself with carbs and protein 

Carbohydrates are macronutrients which the body needs to recharge and restore the fuel supply. So now is the time to go back your way through carbs by eating and increasing your glucose level. It’s time to quickly replenish the level of glucose that dropped in the workout. 

Rehydrate Yourself

After a workout, your body gets exhausted; that is why you need to hydrate yourself as soon as possible. Refill the fluids you lost while sweating. Remember, drinking enough water is more important than eating right away. 

Hard-boiled egg and avocado toast 

Avocado toast is a healthier appetite, and it never fails. Try this as a post-workout meal version, and it is the best source to add protein after busting the calories. It’s a classic combo for a breakfast meal also.

Healthy proteins:

  • Beans 
  • Tofu
  • Paneer 
  • Chicken breast (boiled) 
  • Fish 
  • Boiled eggs
  • Greek yoghurt

Nutrient based food: 

  • Dark leafy greens
  • Carrots
  • Broccoli
  • Oysters
  • Berries
  • Dark chocolate
  • Beans

Food full of carbohydrates:

  • Quinoa
  • Brown Rice
  • Nuts/ fruits 
  • Whole wheat bread 
  • Chia seed pudding
  • Oatmeal

Healthy fats: 

  • Avocado 
  • Coconut water 

Eating the right foods can fuel up the body; after exercise, it is essential to achieve your fitness goals.