After finishing a great workout your body will need to refuel. Instead of going for foods full of empty calories, which can undo all the hard work you just did, UFC Gym lists 4 of the best foods to eat 45-60 minutes after your workout and some meal suggestions to go along with them.


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Avocados have recently taken social media, and the world, by storm. Avocados taste amazing but, most importantly, they are loaded with potassium and other nutrients which make them top contenders for eating after a workout. Not only do avocados help you to stay full and energised but it will also help you build muscle and keep your heart healthy. Other benefits that this fruit can give you are aiding in weight loss, stabilising your blood sugar levels, helping you lower your cholesterol and even protecting you against eye diseases.

Meal Suggestion:

Make a delicious smoothie with the entire fruit or simply add a few slices into an omelette. If you enjoy mixed salad, then go for this easy mix, rich in protein, healthy fats and leafy greens: Mix spinach, salmon, avocado, oranges and almonds and there you go!


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The beauty of eggs is that even if trends come and go, eggs will always remain the gold standard. At just 70 calories per piece, eggs contain all nine essential amino acids, including branched amino acids which help to reduce muscle damage in your body. People who have uncertainties about eating the yolk should reconsider as yolk holds half of the protein. The yolk also has omega-3 fatty acids and vitamins D, which is critical for immune function and bone health. If those aren’t enough reasons already, the yolk also contains choline which is an essential nutrient that helps to maintain neurotransmitters and brain-cell structure.

Meal suggestion:

Eggs go well in almost any meal and are easy to prepare, however, if you want something simple, opt for the classic egg on a toast or add some avocado on a whole grain toast with a poached egg as an alternative. Make sure that if you are eating them straight after your workout that you do not to cook them in saturated fats.


Bananas are another super fruit that you should include in your daily diet. Considered as a top energy-boosting food and known for its numerous health benefiting properties, bananas are loaded with potassium and carbohydrates, both of which need to be replenished after exercising. Bananas help your body to slow muscle breakdown and restock your levels of muscle glycogen. Along with the direct positive impact the fruit offers, eating bananas can lower the risk of both coronary heart disease and cardiovascular disease.

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Meal Suggestion:

Replenish your body after a tough workout with a banana and peanut butter smoothie or make yourself a 3 ingredient goodie by mixing eggs, bananas and a pinch of cinnamon for a delicious pancake.


You probably didn't expect rice to be in our top foods to eat after training but once your complete an intense workout you will need to restore your glycogen levels and consuming foods with a high glycemic index helpds to do so. Although brown rice is the healthier option, white rice increases your blood sugar level, thereby increasing your glycogen level.

Meal Suggestion:

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Try to use brown rice otherwise opt for white rice with salmon or try out the vegetarian option of black beans, rice and vegetables. Make sure not to use any saturated fats when cooking as they can affect the hard work you just put in.

Interested in hearing more about foods and meals to eat after an intense workout? Visit UFC Gym Vietnam to get advice to suit your individual needs, so come in today for a consultation!

Baptiste Solente (Calipso)

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