Friday, June 14, 2024



After a heavy workout and pumping iron , there is nothing more important than a healthy meal to replenish all your broken muscles fibers

Also bring back all the nutrition to your body, below we will include the most important food that you need to consume post workout.

1. Protein:

As we all know the protein is the building block of your muscle fibers and we all know that every meal that you consume need to have a adequate amount of protein.

When talking about protein it means we need one of the following:

  1. Chicken breast
  2. Turkey
  3. Lean beef
  4. Fish
  5. Eggs

Those are the four most important protein that you need to consume post workout

Some are vegetarians those will need to go for lentils or beans 


Carbohydrates is the second most important nutrient , because when you finish an intense workout your body glycogen stores goes empty and those Glycogen are your energy that’s why you feel totally fatigue post your training session that’s because you have depleted all your glycogen and hence comes the healthy carbs, remember that you cannot take any sugar post workout that’s because it will damage your HGH levels which you need to recover

Then we can put down the healthy carb that you need in your post training as below:

  1. Basmati Rice
  2. Rice Cake
  3. Sweet potato
  4. Baked potato
  5. Brown Pasta
  6. Brown whole meal bread
  7. Grits
  8. Burghul (ASIAN & Middle east)


When talking about balanced diet your body will need some fats to function but it depends from one person to another but as most of the bodybuilders today rely heavily on carbs in their diet then fats should still kept as a minimum, so what can you add in your meal is some healthy fats that will give you energy and good taste as well:

  1. Virgin olive oil
  2. Avocado
  3. Nuts
  4. Canola oil
  5. Flax seed oil

P.S. if you are on a strict diet you have to consult your dietician but as a general rule fat should be minimum if you are relying on carb as a source of energy


We have spoken about protein and carbs and we mentioned they are the most important two nutrients in your post workout meals.

However you are still missing some nutrition if you are not adding fibers on your meal

You will be surprised if I told you that fibers is not actually a nutrient which means the body doesn’t not absorb it however the fibers moves the food from stomach to intestines slowly to enable your body to absorb all the nutrients and in the same time it will prevent the protein to stay in your stomach for long time which causes stomach bloating and can make toxins.

So fibers in your meal will ensure the food will move slowly but surely to your intestines.

Also regulate blood sugar and make insulin more stable in your blood

As you know Vegetables and fruits are rich in fibers as below:

  1. Broccoli
  2. Carrots
  3.  Artichokes
  4. Avocado
  5. Bananas
  6. Kiwi
  7. Oranges
  8. Mangos
  9. Apple

P.S. is not healthy to eat fruits post workout , you will just extra calories you do not need as your body will uses Carbohydrates in the meal to replenish Glycogen


We have spoken before on the exact do’s and don’t post training , post your intense workout your body is in a state of catabolic which means you are totally exhausted , you have low glycogen in the blood , and your muscles need protein and needs also to start feeling energetic again so below is what should be taken before your post workout meal:

  1. 5 – 10 grams of BCAA
  2. 5 – 10 grams of Glutamine
  3. 30 to 60 grams of Whey protein
  4. 1000mg – 3000mg of Vitamin C

If you do that with every workout you will see a huge transformation in your physique, after those supplements by 30 minutes you will feel hungry again by that time you need to have already prepared your post workout meal. So, lets put down some of these recipes that we prepared it for you.


  1. Chicken Breast and basmati Rice
  2. Turkey Breast and pasta
  3. White fish and brown Rice
  4. Lean steak and baked potato
  5. Egg white and sweet potato

P.S. You have to add veggies and salad in every meal

Mohammed Riad
Mohammed Riad
Mohammed Riad is not just any pro bodybuilder; he's a testament to discipline, dedication, and drive. His chiseled physique speaks volumes of his commitment to the sport, but there's more to Mohammed than meets the eye. Beyond the weights and the stage, he's an avid writer, seamlessly weaving his extensive knowledge of bodybuilding into compelling narratives. Mohammed's articles at The Body Builder, formerly know as Body Guider, bridge the gap between hardcore training techniques and the philosophy of bodybuilding, making them invaluable resources for both seasoned athletes and newcomers to the sport. His unique blend of physical prowess and intellectual depth has earned him respect both inside and outside the gym. Through his words and his physique, Mohammed Riad continues to inspire and enlighten the fitness community, proving that muscles and mind can, indeed, coexist powerfully.

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