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What you post-workout is extremely important.  Your post workout meals should help in better recovery from muscle fatigue and soreness while simultaneously refuelling you for your next session. 

Here’s a list of what should be focused on for consumption after a workout to gain maximum results:

Protein (BCAAs)

We all know that protein is important for a body especially post workout. But will any protein do? We need to opt for complete proteins that are rich in BCAAs (branched-chain amino acids) like leucine, isoleucine and valine. These reduce muscle fatigue and soreness and prevent muscle wasting. Opt for a protein powder whether it’s whey protein or plant-based that is rich in BCAAs.

Herbs and Spices

Herbs are good sources of fibre, essential vitamins, and minerals that the body needs for better health. Apart from that, certain herbs like moringa help in reducing muscle soreness and act as an antiinflammatory agent. Ginseng helps in helping the body adapt to stress. Curcumin and ginger have anti-inflammatory properties. You can opt for teas or soups that help your body recover better. You can also opt for a protein powder like OZiva Protein & Herbs that is fortified with ashwagandha, moringa, ginseng, etc. and consume it as a protein shake.

Nuts and seeds

Nuts like almonds, walnuts, cashews etc. and seeds like chia seeds, pumpkin seeds and more are rich in micronutrients and provide you with an instant dose of energy that you need.


Like your muscles, your bones too require maximum attention to continue with intense workouts. Hence, consuming calcium-rich supplements works wonderfully to supply your bones with the required amount of nutrients. You can opt for calcium-rich foods or for a plant-based calcium supplement like OZiva Bettr.CalD3+ 


Your post-workout meal should ensure that it gives you enough energy to replace what you’ve lost and help you in muscle recovery. Keep these pointers in mind and you will never go wrong with your post-workout diet.

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