What to eat when you feel hungry after exercise

This topic was explained by Chowdhury Tasnim Hasin, Chief Clinical Dietitian and Head of the Dietetics and Nutrition Department at United Hospital.

She said, “During exercise, our muscles come under stress, and protein helps repair them. At the same time, we lose a lot of energy, which carbohydrates help to restore. Carbohydrates are not only the body’s fuel but are also essential for proper brain function. That’s why some people feel dizzy or develop headaches right after exercising  it means their body is craving carbohydrates.”
 

However, for a balanced post-workout diet, you don’t need to chase after foreign protein powders or flashy neon-colored protein bars. Everything you need is likely already in your kitchen.

Tasnim suggested, “The simplest options are oats with yogurt, or flattened rice (chira) with yogurt, or puffed rice (muri) with yogurt. These are easily available and provide a combination of carbohydrates, protein, and probiotics.”
 

According to her, probiotics are not just a trendy buzzword  they’re about balance.

“After a workout, blood circulation increases throughout the body, including in the gastrointestinal tract  the long passage through which food moves. When acid secretion rises during this time, some people feel hungry immediately, while others experience acidity. Probiotics like yogurt help bring balance in such situations,” she explained.

For those who prefer milk instead of yogurt, she recommended cold milk with banana and nuts, mixed with oats or flattened rice. Even just milk and banana can be a great choice.
 

She added, “Bananas are easy to digest and serve as a source of both protein and carbohydrates. The fructose in bananas quickly converts into glucose, meeting the body’s carbohydrate needs. Moreover, bananas contain potassium, which is vital because we lose potassium through sweat during exercise.”

Chowdhury Tasnim Hasin emphasized the importance of sweating as a sign of good health.

She said, “Those who sweat a lot should have a light snack along with a glass of oral saline. A glass of coconut water or saline replenishes the body’s electrolytes faster than plain water, keeping you better hydrated.”

 

She further added, “Dates and raisins are also very effective. They are rich in potassium and help prevent dehydration.”

Besides smoothies and drinks, there are also some solid foods that can give you the energy you need after a workout.

“A boiled egg is one of the most reliable post-workout snacks,” she said. “If you’re worried about excess weight, replace refined flour bread with whole-wheat roti, whole-grain bread, or brown bread. You can also choose oats, red flattened rice (chira), and other complex carbohydrates.”

Another important factor, she noted, is timing  something most people overlook.
 

Tasnim Hasin explained, “You shouldn’t eat anything except water or saline at least 30 minutes before and after a workout. During exercise, blood circulation increases throughout the body  including the stomach. Eating immediately after a workout makes digestion difficult and can cause discomfort. So, give your body at least half an hour to settle down.”

After reading all this, you shouldn’t think that post-workout eating is some kind of complex chemical formula. The key is to listen to your body  notice whether you feel dizzy, sweaty, hungry, or thirsty, and pay attention to getting the right balance of protein, carbohydrates, and water.
 

Simple items from your own kitchen  like a bowl of yogurt, a boiled egg, a banana, or a glass of oral saline  are enough. They may not look Instagram-worthy, but they perfectly meet your body’s needs. And that’s exactly what will give you lasting energy and help you get back to your day after a workout.