What should I Eat and Drink after an Intensive Abdominal Workout?

Last Updated on by Walter

eating-after-ab-workoutThis question is regularly asked by beginners. Most of the cases they think, they must not eat anything after an ab workout as it will spoil the results.

This is a big misconception!

When you do any sorts of intensive training, your body uses various nutrients. These are the ammunition for you body.

After completing your abdominal routine, you should refill your body. If you do not eat and drink after workouts, your body switches into to a “saving” state, and it will store, for example, fat. That is not what we want, so eating the right types of things after your training is crucial.


Do you want to lose belly fat? Learn which are the best foods here.

There are three kinds of nutrients you should consume: protein, carbohydrates and water to refill your body.

Drink Water

The first is to drink water during and after your routine. If you do a really intensive training, you lose a lot of water with sweating. This may cause dehydration.

Drinking mineral water is the best. I know, there are so many sport drinks and others, but most of them contain artificial components. If you do not like drinking pure water flavor it with some lemon or orange juice. Alternatively, you can also make your own home-made juice.

Take in Carbohydrates

This nutrition gives the energy to muscles even after finishing the workout. There are complex and simple carbohydrates. Simple ones boost the sugar level of your body fast while complex ones provide energy for long term.

The healthiest foods to take in simple carbohydrate are the fruits as they contain fructose. Eat bananas, apples, berries, pineapples, dried fruits and kiwi after your workouts.

Good source of complex carbohydrates are sweet potatoes, hummus, whole grains, cereal, pasta, brown rice and again fruits.


Refilling Protein

While you do an intense workout, the fibers of the muscles are broken down. Muscles are built up from amino acids, and this sort of nutrient is needed to rebuild muscles again. So, we should take in protein which will be broken down into amino acids which will be used for muscle rebuilding.

Great protein sources are fish such as salmon, poultry like turkey or chicken breast, eggs, milk products and nuts. Eat meats which are lean to decrease the fat intake. I think, fish and poultry are the best foods after training. Alternatively, you can also drink a protein shake after your workout.



Is it better to eat before or after my workout?

From the post above you, see that eating after workouts is very important. Eating before workouts is also vital. As I said, muscles need energy.

How can you make and intensive workout if your body do not have fuel? Therefore, eat some light foods before your workout, but do not stuff yourself. Take in complex carbohydrates, protein and water. If you eat too much, your body will concentrate on digesting, so you will not have energy for the exercises.

What should I eat after my workouts if I want to build muscles?

You should take in more protein and complex carbohydrates.

How much time should I wait to eat after workouts?

After completing your workout, wait 10-15 minutes and spend time to calm down. Then, you can start consuming.


Walter M. Forbes

Hi! I'm Walter, a 36-years old gym owner. I've been working out since I was 15. Now I do calisthenics and boxing. On this website, I'd like to share my workout and home workout equipment tips.

5 thoughts

  1. siddik

    I’m 30yrs old and my weight is 66, it’s been 1 week that i have started abs exercises, but my stomach is getting bigger instead of being smaller, I’m worried about it, plz advice me, what should I do and what should I eat.

    1. Walter

      It depends on how much fat covers your stomach. If there is you need to pay attention what you eat. You need to consume less sugar-rich and fatty foods, and you need to eat more which help to boost your metabolism.

      You can read more about the factors of getting six pack abs here.

      Your tummy maybe looks bigger because you have trained it. The ab muscles react to workouts as other muscles. Try to increase the number of reps and sets.

  2. Jessica

    The ab muscles react to workouts as other muscles. Try to increase the number of reps and sets.Does that mean it wouldn’t go down?

    1. Walter

      Yes, maybe since we have different genes. But, typically, higher reps leads to smaller and leaner muscles mass. For example, boxers work their abs a lot with a lot of reps. They usually do not have such big and popping out abs like bodybuilders, but their midsection is rock solid.

  3. Angela Tamunosiki Trust

    Please I have started doing abdomenal exercise and after the exercise I don’t feel like eating anything because I want a quick result for my tummy, so is it good to be taking just fruits like in morning as breakfast launch and dinner, please I want to know cos I don’t feel like eating after the exercise

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