Staying fit depends on two important factors- proper workout and good healthy and balanced diet.  Whether you want to have a muscular body or just stay fit, nutrition is necessary which makes upto 90% of your workout gains. Proper nutrition is necessary or the workout would give you no profit. Do you feel less energetic or breathless after workout? Do you feel tired during your workout sessions?  The answer lies in your diet habits. Below are the 10 best foods to maximize your workout results:



  1. EGGS

Eggs are the highest source of complete protein with eggs providing an impressive 30 per cent of your daily requirement.  They are great to help before and after exercise to ensure your muscles can recover properly and your body feels fresh for the day ahead. More: Energy boosting foods >>

  1. OATS

Oats are a proper carb source which provides you with carbohydrates in limit. Carb intake is important if you are dedicated upon muscle growth and lose fat. It also keeps you energetic throughout and after the workout. Every cup of oats provides 11 grams of protein as well. Grind them it to a thick paste and mix with apple puree and milk. Load your smoothie with an extra dose of protein with oats!


Chicken is a great source of protein which is essential for every single person who works out regularly. It gives you energy and prevents fatigue after a workout session and also during workout. It helps repair muscles and build them up.

  1. WATER

Think you need a sports drink during or after exercise? Or an energy drink throughout the workout? A good old H2O is the perfect hydration drink. Make sure you’re getting enough fluids by drinking lots of fluids. More: What to eat pre and post workout >>


Peanut or peanut butter, whatever you have provides your body with a great amount of protein. In your after-gym or after-workout breakfast, try eating this delicious peanut butter over your toast to get extra protein of almost 8g per 2 tablespoons. This can also be used in smoothies and crackers. More: Protein sources >>


Black coffee with coconut oil or also called as bullet-proof coffee is a great way to lose weight when on a ketogenic diet. You can skip coconut oil if you are on a high-carb low-fat diet and simply drink black coffee to provide you with natural caffeine that prevents headaches due to intense workouts. It also provides you with enough energy needed for workout. More: DIY bullet-proof coffee >>

  1. FISH

Fish, especially salmon is great for those who work out. Salmon not only contains large amounts of protein but it also contains an anti-inflammatory omega 3’s. These essential nutrients present in salmon helps to rebuild your muscle that is sore and inflamed and even increase its perfection.

  1. MILK

Protein is all you need for an effective workout! You get an impressive 8 grams of protein in 1 cup of fat-free milk. Milk can be an excellent replacement of water in your smoothie, besides you can add up fruits too as they complement milk very well.


One-fourth cup of walnuts will add about 4.5 grams of protein to your smoothie, not to mention ample doses of heart-healthy potassium and energy-boosting magnesium. Have them raw, but adding them in the smoothies can be a better option since they make your smithies taste great!


This is low in calories and consists of almost double the protein as regular cup of yogurt. Use it as a substitute to sour yogurt and also with fruits. Almost 15 g of protein is present in a 6oz container. More: top 10 high veg protein sources >>