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FITNESS FOODS|The best foods to eat after a good work out

After hard training session it is very important to eat the right foods to regain lost energy. Eating the wrong foods may cause the opposite effect and destroy all your hard work.

We’ve come up with a list of foods that are good for quickly restoring lost energy and will not jeopardize your waist line.

Muesli and yoghurt

Muesli is rich in carbohydrates, fiber and protein. It is an extremely beneficial meal choice after exercise. To get the perfect combination you can add yoghurt, which is rich in protein and other good stuff! Eating a quick portion of muesli will quickly recharge your batteries and keep you going all day long.


Yoghurt is one of the ingredients within this tasty drink. Drinking a ‘yoghurty’ frappe will help to reduce the pain caused by hard training and muscle inflammation. Mix it with some fruits and you’ve got yourself a perfectly refreshing drink to nourish and energize you after exercise.

muesli and yoghurt

Vegetables prepared on steam with tofu cheese

We have already noted that it is important to fill your body with proteins  after exercise. In addition to being rich with  tofu cheese, this meal will help your body to properly utilize all the benefits of workout it has endured.

Dried fruit

Feel free to nibble dried fruit after strenuous exercises. Walnuts are rich in protein and carbohydrates are good for recovery of damaged tissue after strenuous exercise.


Hummus is made from chickpeas, which is rich in protein and carbohydrates, and are among the foods that you should eat after a workout.

Chicken or tuna sandwich

If you want a certain meal that will saturate you after strenuous exercise, the best choice is tuna or chicken sandwich. Nutritional properties of this food are excellent choices for fast recovery and energy compensation.


Protein and carbohydrates are the key to a good meal after a workout. And the egg has 6.3 grams of protein and is one of the best natural sources of vitamin D. And if you until now trust Rocky that living eggs are healthier than cooked, it is time to stop. The cooked or fried eggs have double the amount of proteins.


For the daily intake of carbohydrates, brown rice is OK, but not nearly as full of vitamins as quinoa. Additionally, quinoa is high in protein and fiber to nearly double over brown rice.

Orange juice

You already well know that a cup full of strained orange contains large amounts of vitamin C, but besides him there is a large amount of potassium, which is usually the main ingredient in sports drinks. Orange juice can easily replace all protein shakes.



Fermented milk, which in recent years has reached enormous popularity contains 11-14 grams of protein in just one cup. Milk proteins are great for muscle mass and accelerate weight loss.


They provide a good source of the carbs that you needed after exercise. Just one banana will help you reach the required amount of glycogen, which helps rebuild the muscles. Also, they contain large amounts of potassium.


Not only you will enter a huge amount of protein, but also omega-3 fats that rebuild muscles.


Blueberries are an ideal antioxidant which improve overall muscle performance after a hard workout.

Grain bread and hummus

Easy and quick to prepare, this food is full of protein and carbohydrates that will raise energy levels after a long workout.

dried fruits with nuts

Dried fruits and nuts

Just half a cup of this mix contains 34 grams of protein. Useful for muscle recovery and only one cup a day meets the daily needs for protein and carbohydrates.


This sweet and widely favoured fruit contains a large amount of bromelain; an enzyme which quickly heals bruises and all external pains.  Pineapples are also rich in vitamin C;- a key ingredient for tissue recovery.

Sweet potato

Besides the healthy amount of carbohydrates, sweet potatoes are full of vitamins B6, C and E, magnesium and potassium.


Kiwi is full of natural vitamin C, concentrated in just a few small morsels. It is an excellent antioxidant which helps fight muscle pain.


Last but not least. Water is probably the most important drink to consume when it comes to training.  Hydration is especially important after a hard gym session, so consume at least 2 cups of cold water afterwards.



By Mirjana Gjorevska:
mirjana Gjorrevska
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