Workout Food Plan to Maximize Performance

Are you looking for fun ways to get the most gains out of your workout performance? Join us to discover a list of healthy power foods to get you through the day, gain tons of energy and get the best results in the shortest time.

Men’s fitness tips often include various straight forward strength training exercises and physique building techniques that can get you in shape. However, navigating around a list of foods that can help improve your health and aid physical fitness can be quite daunting and throw people off guard. So, we have narrowed down a list of workout foods for men to help you attain your goal of looking your best this year.

What to Eat When Working Out to Build Muscle?

Continue reading to discover foods that are not only rich in nutritional content, but also taste absolutely delicious.

Bananas after Workout

Bodybuilders all over the world love eating bananas and for a good reason. This delicious fruit is packed with minerals and vitamins that energize the body. It also aids digestion by boosting metabolism. Furthermore, this power food is low in calories and rich in fibre which keeps you feeling full and energized. Additionally, this yummy fruit boosts metabolism and wards off sugar cravings. Therefore, bananas are ideal for weight loss and for eating pre and post workouts.

Bananas are packed with fast-acting carbs which help the body restore glycogen that depletes within the muscles after consistent exercising. Glycogen is needed to help rebuild damaged muscles. Moreover, this tasty fruit is also rich in potassium, which is essential for smooth muscle functionality. As you exercise, your potassium gets used up. Therefore, bananas are one of the best post workout snack for muscle pain.

How Many Bananas Should I Eat After a Workout?

Eating one banana is more than enough. The best part is you can consume it however you like, on its own, mixed in oatmeal, spread on toast or in a banana protein shake.

Best Way to Eat Eggs for Muscle Building

All gym enthusiasts know eggs for gym diet are an essential, here’s why. They are rich in protein and are a vital source for nutrients. Just one egg contains 6 grams of protein. Moreover, eggs also contain nine essential amino acids that are beneficial for muscle-building and for absorbing and digesting protein.

Did you know leucine-rich foods help muscles relax post-workout? Good thing eggs are packed with leucine. No wonder body builders enjoy eating eggs. Your post workout egg recipes do not have to be lavish; you can simply eat well seasoned hard-boiled eggs on their own.

Pros and Cons of Chocolate Milk after Workout

Chocolate milk is not only delicious, but is also one of the best drinks to replenish your body post workout.  In a study published in Acute Topics in Sport Nutrition it was mentioned low-fat chocolate milk contains a 4 by 1 ratio of carbohydrates and protein. This helps rebuild the muscles after workout. Additionally, it is also high in calcium, carbs, protein and sodium content, which can help with hydration. Since longer workout sessions mean excess sweat, therefore, chocolate milk is a wonderful addition to post workout meal plans for muscle gain. However, it is important to note since non-dairy milk has low carb and protein count, therefore, it will not reap similar effects.

What Kind of Chocolate Milk after Workout?

Add fat-free chocolate milk to your must-have drinks post-workout. This delicious beverage is a favourite for gym-goers for a vital reason. It puts all other carbohydrate drinks to shame by helping refuel muscles due to its high glycogen levels, if drank within 30 to 60 minutes’ post workout. Glycogen not only helps replenish muscle for future workouts, but is a potentially inexpensive substitute for sports beverages.

Importance of Protein in the Body

Did you know muscles are made up of proteins and are crucial for the production of the immune system cells, enzymes and neurotransmitters? Moreover, protein is also essential for the stimulation of the male hormone. Protein shakes pack a punch of hydration and nutrition which helps repair and grow muscles rapidly. Be sure to also include protein-rich foods to your post workout meal for bodybuilding.

Chocolate Milk Vs Protein Shake

Though chocolate milk is great, protein shakes are even better. If you take too little protein it can result in fatigue and muscle soreness. Therefore, it is best to consume protein right after 30 minutes of workout as it helps the body recover from micro-tears within the muscles. This process also strengthens muscles overtime and is therefore a win situation especially in the long run. Though protein foods are excellent, the amino acids within protein shakes reach the bloodstream much faster and are therefore a go-to choice for many fitness enthusiasts.

Best Post Workout Protein for Muscle Gain

If you are on the hunt for a protein powder for weight loss then it is best to avoid protein shakes loaded with sugars and artificial sweeteners which can overtime lead to weight gain, inflammation and muscle soreness. Instead opt for shakes that are rich in soluble fibre. As these drinks reduce appetite and make you feel full faster. It further helps manage weight by reducing the release of energy from foods which helps control healthy blood glucose and insulin sensitivity.

How to Improve Workout Performance?

To get the most out of your workout it is essential to follow especially designed diet and exercise plan for men. Add tons of workout foods for energy to ensure you have plenty of stamina to keep you going for longer.

If you want to get the maximum gains out of any workout routine, it is best to exercise on an empty stomach. This method enables your body to feed off of stored carbohydrates and fat for energy, rather than on food which you have recently consumed. Exercising on an empty stomach enables for fat loss at an accelerated level. However, this technique renders individuals with less energy sources and therefore, less stamina. Low blood sugar levels can leave one feeling nauseous and lightheaded. Unfortunately, overtime it can enable your body to get used to consuming fat reserves for energy, which can make it store more fat than usual.


Try the following healthy power foods to main a balanced diet:


  • Eat healthy carbs for instance fresh vegetables, fruits, legumes and whole grains.
  • Indulge in natural nutritious foods.
  • Include healthy fats such as avocados, ghee, coconut and olive oil.
  • Eat a protein-rich diet full of best power foods including low-fat dairy products, eggs and lean meat.
  • Sprouts, seeds and nuts are a must for any workout food plan.
  • Add iron-rich foods such as green veggies, cooked beans and fish to workout foods for energy.


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