Strict workout routines can be tedious. To restore your energy and replenish your calories burned, it’s very important to include nutritious foods after your workout. It is important to understand that physical exercise and eating after exercise is a complex, and one cannot be effective without the other.
Here we list you things that you should consider and turn them on after your workout. 
Maintaining consistency in terms of eating is important for a healthier lifestyle, and eating after exercise is no exception. After any exercise, the body’s ability to restore glycogen and protein increases. Therefore, it is usually recommended to consume carbohydrates and proteins after training.
Although there is no time for this, it is better to eat food after exercise for forty-five minutes after exercise. Similarly, if you eat before your workout, it will also benefit your body after your workout.
Food before exercise
Before starting a workout, it’s good to eat a small amount of nutritious food to recharge your body with energy and avoid fatigue. Below are some of the recommended products to consider:
- Soaked Oats
- Home Energy / Protein Bars
- Fruit smoothie
- Peanut Butter Apple
- Whole Grain Bread
Food to Eat After Workout
As glycogen and protein levels rise after a workout, the following are some of the most recommended foods to consume after a workout: 
- Greek yogurt
- Fried panir
- Egg whites
- Milk / Soymilk
- Fried chicken
- Coconut Sprouts
Post Workout Nutrition
Some of the ideal post-workout and healthy eating habits include:
- Oatmeal with fruits and nuts
- Bread toast with egg omelet
- Chia Seed Yogurt Fruit Smoothie
- Mixed dal hichdi with vegetable raita
- Chapati with paniri curry, cottage cheese and salad
- Paneer Pulao Peas with Yogurt and Vegetable Salad
- Mix cereal chapatis with panirik palak and cucumber-tomato salad
- Tofu with scrambled eggs and stewed vegetables
- Chicken Soup with Salad and Whole Grain Toast
- Rice brown rice, onion and tomato salad
- Panmeat Upma made from wheat flour with bhindi sabzi and fruit shrikhand
The above nutrition is one of the most recommended after a workout. In addition, there are others, such as skim milk flakes, Greek yogurt, berries and granola, and many others.
To drink a lot of water
Drinking at least three to four liters of water per day is very good for general health, and people who exercise should drink even more.
During training, the body sweats, losing water and electrolytes. As a result, it is important to moisturize your body, replenishing it with fluids.
However, it is better to drink only water for hydration, and not fruit juices. For a healthier body, it is wise to eat whole fruits. Healthy fruits control hunger and prevent an unhealthy snack between meals.
Other popular dishes after exercise
1. Protein Popcorn
Low fat or low fat popcorn is a popular post workout meal these days. Popcorn is the richest source of glycogen storage, while a spoonful of chocolate whey protein powder can nourish muscle after exercise.
2. Apple with almond butter
Nowadays, this is a very popular dish after a workout. A plate of apple with almond butter is recommended by many fitness experts. The combination of apple and almond greatly replenishes tired muscles.
3. Peanut Butter Banana Smoothie
As the name implies, this is one of the most interesting and unusual dishes after a workout. Saturated with protein, banana and peanut butter provides lasting energy. Add a pinch of cinnamon to make the smoothie fragrant. In addition, fitness experts also recommend including healthy supplements in your drink, such as cabbage.
4. Sunflower oil and dates
Another rich and healthy dish after a workout is a combination of butter and dates.
Since dates are packed with potassium, this is considered an excellent food after exercise. Dates are also known for flushing excess sodium and water from the body. 
In addition, sunflower oil is an important source of protein. Since sunflower oil is extracted from sunflower seeds, people who are allergic to nuts can consume it without any worries.
5. Turmeric and sardine
After intense exercise, it is natural that the muscles become inflamed, as they accumulate lactic acid. The inclusion of turmeric in food after a workout is very important because it has tremendous anti-inflammatory properties.
Sardine fish is another great meal after a workout. Sardines are loaded with omega-3 and calcium, in addition to many other essential nutrients. Therefore, they are considered excellent nutrition after exercise.
It is important to understand the fact that both after and before training, nutrition is important for rejuvenating the body. However, eating before exercise determines your food intake after exercise. If you had enough food before exercise, it is usually recommended that you limit your intake of food after exercise.