| You probably know that proteins work best for leaner muscles and carbs help you gain weight. But what you eat right after your workout is just as important as what you eat through the day. Here are few foods you can have post your workout and get the most out of your regime. 
Eggs: Eggs, especially egg whites are high in proteins. "Protein provides amino acids that helps to rebuild muscle tissue that may have been damaged during an intense workout session," says Jadav. The egg yolk contains vitamins like vitamin A, D and E. Eggs are also a good source of minerals like phosphorus and iodine 
Wheat: Carbs are important post a workout too. Working out depletes your body of glycogen. “Carbohydrates help restore muscle glycogen,” says Jadav. They also prevent the break down of muscle tissue. Which means it will keep them supple and taut. 
Milk: Milk contains casein which helps reduce fat formation and promotes muscle building. It contains lactose helps your muscles recover post a workout and is a rich source of calcium. Milk also helps in making up for the lost electrolytes. So, include these foods in your diet plan to reach your target weight sooner! 
Whey Protein: “Proteins are an essential nutrient for anyone who does weights. They are needed for muscle formation,” says Mumbai based Fitness trainer Sanket Jadav. You can mix the protein powder with water or milk. But, all of us don't require this supplement. Consult your physician and nutritionist before you include it in your diet. 
Banana: Bananas are a good source of potassium. Potassium ensures proper muscle function and "helps relieve muscle cramps and soreness," says Jadav. So, make sure you include this fruit in your meal post your workout. Image courtesy: Thinkstock
| 
