Kitchen tricks and tips

What to eat after a workout


Everyone knows that, to keep yourself healthy, two indispensable factors are exercise and diet. Taking care of our diet is not only important for maintaining a balanced weight and having energy, but it also plays an important role in muscle repair. It is therefore important to know what to eat after exercising.

If you still don’t know the importance of a post-workout snack, this post is for you! Read below why it’s good to eat protein post-workout and what kind of recipes you can make yourself to eat after the gym.

¿Why should we eat protein after a workout?


Protein is essential for muscle repair and growth. If you are hitting the gym, it is highly recommended that you get a good dose of protein on a daily basis. In fact, the recommended daily protein intake is 0.8 grams per kilogram of body weight. In other words, if you weigh 75 kilograms, you should consume at least 60 grams of protein.

The foods with the highest amount of protein are red meat, fish, chicken, eggs, quinoa, tofu and beans. You can also choose to make protein powder shakes if you find that your food intake doesn’t meet the recommended minimum.

¿Is it good to eat carbs after exercising?


Yes, in fact it is also recommended, as carbohydrates promote muscle growth. So if your goal is to bulk up, you should eat more of them. They are also the main source of energy for our body and help replenish glycogen levels in our muscles, so they are great for muscle repair.

¿What to eat after a workout?

If you still don’t know what to eat after the gym, here are some post-workout meal ideas to help you recover:

Baked salmon with quinoa, nuts and baby spinach


Omega 3, which is present in salmon, is important in our diet due to its anti-inflammatory effect, so it is especially good after exercising the muscles. It also has a lot of protein and, on top of that, it is delicious. To prepare it, simply place the salmon on a baking tray and cook it. While it is in the oven, boil the quinoa and prepare the baby spinach and nuts to taste on a plate.

Beef sandwich with peppers and baked potatoes

A perfect combination of protein and carbohydrates. You can grill the meat and peppers while the potato bakes in the oven. The best thing about this post-workout meal is that you can take it with you wherever you go! Because having a healthy lifestyle doesn’t have to mean giving up your leisure time.

Stir-fried tofu with textured soy and vegetables

Because there are also vegan post-workout meal options, we would like to recommend this stir-fry with tofu and textured soy, two foods that stand out as a source of protein. Add vegetables and spices to taste and you will have a delicious dinner.

What else should I keep in mind when cooking after exercise?

In addition to protein and carbohydrates, it is very important to consider the levels of sodium, potassium and fats. The latter also provide the body with energy.

But above all, it is essential to drink plenty of water. Both during and after your workout, don’t leave your bottle behind.

Another trick to take care of your diet is to use toxic-free kitchenware such as Kuoko. Feeding your body with healthy choices is vital both after training and on a daily basis, and every little bit counts. By using non-toxic cookware, you ensure that it won’t leach any plastic or other harmful substances into the food you’re preparing. If you’re looking to take care of what you eat and how you cook it, Kuoko is the shop for you – take a look at our catalogue and start revolutionising your kitchen!