What You can Eat After A Workout

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. In order to get the most out of being active, everyone needs to eat properly to help their bodies recover from the wear and tear of exercise. The two things we need most after physical activity are fluid and carbohydrates. You need to choose wisely the foods that promote muscle growth and aid in recovery after a hard workout.
Here are some perfect post - workout meals:
Quinoa
For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.
Orange Juice
In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.

Bananas
Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.
Blueberries
These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts.
Dried Fruit and Nuts
If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.
Fruit salad
Fruits are not only loaded with carbohydrates, they also contain enzymes to help your body break down nutrients so they can be delivered to your tired muscles. Pineapple is also known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids.
Wholegrain breakfast cereal 
Cereal is good any time of day: In the morning for breakfast or later in the day as a snack. Select a high protein, high fiber cereal, like Kashi Golean, which offers 30 grams of carbohydrates, 13 gram of protein and 10 grams of fiber. It’s perfect for reloading the muscle energy stores. Make it more of a substantial snack and add dairy—milk or yogurt.