Uncovered! The Best Meals To Eat After Your Calisthenics Workout

Fitness women in gym gear eating healthy snacks of fruit and nuts

You’ve just finished your 30 minute calisthenics workout; your muscles are sore and you’ve worked up a sweat. But you’re job isn’t done yet.  

In order maximize your results from each calisthenics workout, it’s vital to eat the right foods following your workout.

Why? You might not immediately notice it, but during strength training activities such as gym rings, you experience micro-tears in your muscle, whilst also depleting your energy stores. So in order to replace the glycogen (energy) lost and also repair damaged muscle tissue needed growth, you need to consume high-quality protein and carbohydrates immediately. The better quality of food you eat, and the more effective and efficient the recovery process will be.

Don’t have time? Unfortunately missing a post-workout meal can increase fatigue levels and prevent the recovery process your body requires to perform consistently.

So where do you start? You need to remember the big three: protein, carbohydrates and fluids.

Some good options for a post calisthenics workout meal are:

  • Eggs and whole-grain toast: Eggs are a fantastic source of protein, with two eggs proving more than 20g of protein and whole-grain toast adding a high amount complex carbs and fiber without the unnecessary sugar and calories of white bread.

  • Berries with plain yogurt: Yogurt is high in protein, calcium and also vitamins, so it’s a definite ‘go-to’ food. Adding in berries gives you carbs and antioxidants needed for muscle glycogen recovery. You can add in a smidgen of granola for additional flavour if needed.

Workout snack of bowl of plain yoghurt with strawberries & blueberries

  • Turkey sandwich with tomato and avocado: Turkey is high in protein and as it’s a lean meat, it’s low in fat and provides a great source of B vitamins. Combined with wholegrain bread for carbs, and tomato and avocado for flavour and healthy fats, it’s a delicious combination.

 healthy fitness lunch turkey, avocado and tomato sandwich

  • Chicken (or tofu) with vegetables and brown rice: Both Chicken and Tofu are a great good source of protein. Tofu is cholesterol-free, has low-calories and is also rich in bone-boosting calcium. Most vegetables are naturally low in fat and calories, and with the addition of brown rice for complex carbs and fiber, it’s a fantastic meal.

Plate of sliced chicken, brown rice, broccoli and asparagus for a post workout dinner

  • Salmon with sweet potato: Salmon is a great source of protein, and is also rich in omega-3 fatty acids, which are the energy source and help keep your heart, lungs and immune system working well. Sweet potatoes provide carbs along with fiber, vitamins and minerals.

Plate of oven baked salmon and mashed sweet potato for a healthy post workout dinner

  • Rice crackers with peanut butter: Although a smaller meal, it can be prepared quickly and easily. Rice crackers provide carbs whilst being low in calories while peanut butter adds protein. But be careful not to overdo it as it is high in saturated fat.

 Rice cake smeared with peanut butter and topped with blueberries for a post workout snack

And remember, it is important to consume water and electrolytes both during and after exercise to substitute what is lost following an intense workout.

Some recommended options are:

  • Water: The original and the best.
  • Coconut water: Naturally low in calories and sugar, but rich in electrolytes.
  • Milk: Good source of electrolytes, as well as protein and carbs.
  • Smoothies: Electrolytes can be obtained from whole foods you want to blend like fruits, vegetables, and dairy products.,

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