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What To Eat After Training? Check Out 10 Options!

After knowing the best pre-workout supplements, today we will get to know incredible tips nutrition experts recommend for eating after training.

Eating after exercise is just as important as pre-workout, as the compounds in these foods help muscle recovery, in addition to actively helping to achieve your goals.

And when thinking about how the post-workout meal should be, the chosen foods must contain proteins and carbohydrates, mainly! Do you agree that the choice of ingredients and preparation should receive special attention?

Follow with True Source 10 options for supplements and foods to eat post-workout!

Five Best Post-Workout Supplements

The supplements are practical, easy to prepare, and a true blend of vitamins and proteins for those looking for quick post-workout diet solutions. Discover five options for you to include in your routine:

Whey Protein

Whey Protein is a fast-absorbing supplement that can be digested quickly by our body, playing a significant role after training when our body urgently needs caloric replacement after intense exercise.

In addition, Whey Protein is a powerful ally for post-workout nutrition that requires a quick recovery. Still, it should not be ingested at other times of the day, as the body will not absorb all the proteins in the supplement.


Creatine is part of the essential amino acids for those who train and can be used pre- and post-training, offering different results on both occasions.

In a pre-workout, creatine favors hypertrophy, and in the post-workout, it helps recover muscle glycogen, which is responsible for supplying the energy needed by the human body during any activity.

This energy supplement has already been an element of many scientific studies, such as the research carried out by Peralta and Amancio (1), who proved an active activity of creatine in the maintenance of the levels of adenosine triphosphate (ATP), responsible for the storage of energy in the cells when the body is in working or resting condition.

It is convenient to ingest and can accompany you everywhere, making it ready in your shaker to mix with water or a post-workout shake.

Also Read: What To Eat To Lose Weight? Foods That Help In The Food Reeducation Process


Glutamine is another supplement from the group of essential amino acids and has an immunonutrient function, helping to maintain cells, produce antioxidants and strengthen the immune system.

Its post-workout effects are several, such as:

  • Muscle mass gain in recovery periods;
  • Increased immune system;
  • And helps reduce muscle injuries after intense workouts.
  • You can consume it with Whey Protein to favor better absorption of this amino acid by the body.

Complete Amino Acid Supplement

Amino acids are particles that are part of proteins that respond to the functioning of the organism, in the formation of muscles, immune system cells, enzymes, improving mood conditions, and physical performance.

A complete supplement of all essential amino acids is necessary for post-workout results and daily well-being.

The best option is to blend with eight essential amino acids ( Leucine, Valine, Isoleucine, Lysine, Phenylalanine, Threonine, Methionine, and Tryptophan ) for complete supplementation in your post-workout!

Vegan Protein

Just like Whey Protein, vegan protein helps with muscle recovery after training, in addition to providing a large amount of collagen and improving the immune system, as its nutritional factor contains essential vitamins for everyday life and amino acids.

Five Best Foods To Eat After Training

If you have time to prepare food daily and opt for a more natural diet, here are five food options to include in your post-workout meal:

Sweet Potato

Sweet potato is an excellent carbohydrate to be ingested post-workout and has vitamins such as omega 3, magnesium, potassium, zinc, and vitamins A, B, C, K, and E.

You can eat sweet potatoes with protein like chicken or egg for a complete and perfect post-workout meal.

Tuna Or Chicken Sandwich

Tuna is rich in protein and omega three, and its fat has anti-inflammatory action, which helps reduce muscle pain. Chicken is rich in protein and antioxidants. You can make spreads with these two and prepare sandwiches with whole grain bread, including vegetables like tomatoes and carrots, for a healthy and delicious snack.


When it comes to healthy eating, eggs always come up. This is because they are rich in protein, and you can prepare them in different recipes, such as tapioca, omelets with oatmeal, and scrambled eggs with vegetables, among others.

For a post-workout, the suggestion is to consume two eggs to prepare the chosen recipe.


Pancakes are tasty and kill that desire to eat pasta. Prepare pancakes with oatmeal and banana; besides having a food rich in healthy carbohydrates, you will have an incredible feeling of satiety.

Smoothie With Banana And Oats

Milk is a protein-rich drink that, in addition to helping maintain muscle, helps strengthen bones. When combined with bananas and oats, you get a source of carbohydrates that help replenish energy and still give you a lot of satiety.

Also Read: What To Eat Before Functional Training? Discover The Options!


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