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Post-Covid Diet – 7 Best Tips to Regain Strength after Covid


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Hurray! You have overcome the Coronavirus. Not only you but thousands of people have also been infected by this virus. Fighting with this issue has affected your strength and immunity. From living style to eating, numerous habits changes that lead to muscular strength decline. Therefore, people who won this battle against COVID-19 search for a post-covid diet. After complete recovery, it is necessary to rebuild strength.

In general, you cannot recover yourself overnight. Regaining strength with a post-covid diet will take time and effort. You might have noticed that people suffering from covid-19 complain about the post-recovery experience. Post-recovery experience is about fatigue, weakness, loss of strength, appetite, and energy.

Despite sleep and rest, a healthy post-covid diet is crucial to aid in healing.

Keep scrolling to learn more about the COVID-19 pandemic and post-covid diet!

7 Tips to Regain Strength with Post-Covid Diet

If you or your loved ones have recovered from the coronavirus and did not eat much. You must focus on a healthy diet. From regular intake of vitamins to protein, there are several factors to consider. By focusing on these factors, you can go back to your stronger self in no time.

Here are some beneficial tips that help you regain your strength with a post-covid diet:


Eat on a Schedule


One of the first steps to follow in a post-covid diet is to make a schedule for eating. A regular eating plan will help you manage the intake of nutrients throughout the day. Moreover, eating on a schedule will supply essential nutrients to your body that strengthen your immune functions.

With help of an eating plan, you can take four to five meals to boost the level of calories and nutrients in your body. In your snacks option, you can take:

  • Nuts
  • Fruits
  • Vegetable smoothies

You can make your eating schedule as the below strategy:

  • Eat small frequent meals.
  • Spread your calorie intake throughout the day, your body will utilize it better.  
  • Make snacks matter by choosing proteins like a piece of paneer, or an egg along with a fruit 
  • Have your medication after your meals so that you do not drink too much water and fill up your stomach. 

Monitor Your Weight

Though it does not come into the category of a post-covid diet, you must monitor your weight. Measuring weight will enable you to compare the pre-illness and post-illness weight. If you were overweight before coronavirus, it is the best time to gain stable and reasonable weight.

A rough general idea by a nutritionist is that you must take 1500 calories/ day in your first week of recovery.


Hydrate Your Body


Hydration is as vital as oxygen for breathing. You might have heard from nutritionists and dermatologists to take 8-glass of water a day. Staying hydrated is crucial when you are sick.

When focusing on healthy eating, be sure to drink excess water. Make your drinking schedule compatible with eating to better absorb the fluids. Some recommended drinks to add to a post-covid diet include:

  • Shakes
  • Fresh juice
  • Milk
  • Tea

You can understand your body’s hydration level by the color of your urine. If you are urinating well and it is not pale yellow, you are doing a good job of hydration.

Also, Read – Cardio & Its Importance



Protein is the building block of our body that helps replenish body muscles. Eating proteins all in one meal will not work as the body may not be able to utilize a large amount at one go; spread it through the day. 

Taking an adequate amount of protein is essential at every meal. Proteins in your post-covid diet will help you stimulate muscle growth and prevent a continuous breakdown of muscles. You can get an ample amount of protein from:

  • Fish
  • Poultry
  • Dairy
  • Beans
  • Meat
  • Egg

To get better results, you can couple your protein intake with a physical workout. Physical fitness will help you regain your strength faster.

Moreover, you can take:

  • Protein shakes
  • Homemade shakes
  • Protein powder

Vitamins C & D


How can we neglect the intake of antioxidants in your post-covid-diet? One of the primary ingredients for your lung health is vitamins. To keep your immune system healthy, you can take foods and vegetables rich in vitamin C.

Common vitamin C sources are:

  • Citrus fruits
  • Spinach
  • Papaya
  • Tomato
  • Mango
  • Strawberries

Apart from the above-described sources, you can take some red pepper to dress your salad or sandwich at lunch.

Common sources of vitamin D are:

  • Sunlight
  • Seafood
  • Yogurt
  • Nuts
  • Beans


One of the crucial nutrients for bone health is calcium. During Covid-19, you have lost your muscles and muscle strength. To regain muscle strength and bone density, add some calcium to your diet. Calcium-rich foods help your bones to have mass.

An ideal calcium intake for each day is 1000mg to 1200mg.

Your body can only absorb 500mg of calcium at one time, so enjoy a calcium-rich diet at different meals and snacks throughout the day.

Also, Read – 10 Ways to Maintain a Youthful Appearance


Take Probiotics & Prebiotics

You can not ignore your first line of defense, gut. During infection and older age, we cannot maintain a healthy environment for our gut. After your recovery, be sure to add probiotics & prebiotics to your post-covid diet.

Probiotics are organisms that help your body in several ways. Prebiotics are the food of probiotics.

You can take probiotics from the below food items:

  • Pickled vegetables
  • Tempeh
  • Kombucha tea
  • Kimchi
  • Miso
  • Yogurt

Prebiotics are found in fruits, vegetables, beans, and whole grains. Eating these foods helps keep a healthy digestive tract as part of a healthy immune system.

Post-Covid Diet – The Bottom Line

The tips and food items mentioned above are essential for your post covid recovery. Before starting taking any post-covid diet, you can consult your healthcare professional. . Post-recovery takes some time, be sure to rest and eat healthy nutrients.

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