Eating after you workout helps commence the building of lean muscles and replacement of all your expended energy. Most especially when you reach for the right food, you can keep the time you spent and effort you gave to working out from going down the drain. According to fitness experts, it’s a good idea to eat within 30 minutes after jogging, pumping iron or using the stair climber. So what are the right foods to eat? Here they are:
Packed with complex carbohydrates, a serving of oatmeal refuels your body and saves you from feeling exhausted. Eating oatmeal is especially beneficial if you prefer to workout first thing in the morning, saving you from feeling listless as your day begins. Oatmeal also contains protein necessary for building lean muscles, as well as fiber that promotes regular bowel movement and helps lower bad cholesterol levels.
Just like oatmeal, quinoa is an excellent source of protein and complex carbohydrates. It is also packed with more fiber than brown rice, and it won’t take up as much time to prepare too. One of the nicest things about filling your tummy with fiber-dense food like quinoa after working out is it becomes easier for you to dodge overeating.
If you’re looking for a quick way to replenish your energy, grab a banana. It helps bring back your blood sugar to normal levels. A banana is also an excellent source of potassium, a mineral that is good for your muscles as well as heart.
Nuts and Dried Fruits
Easy to carry around and eat, munching on nuts and dried fruits is a great way to regain your energy and have the building of muscles commenced. Dried fruits are great sources of complex carbohydrates, vitamins, minerals and free radical-fighting antioxidants. Nuts are especially loaded with good types of fat and protein necessary for muscle repair and maintenance.
Yogurt is known to supply your gut with good bacteria. It’s the perfect snack for someone who just worked out because it contains protein and calcium. When shopping for yogurt, opt for the plain and low-fat variety. Topping it with slices of fruits and some honey allows you to enjoy a nutrient-packed snack that is very exciting to eat.
When it comes to protein content, the closest thing to chicken breast is salmon. Salmon is also loaded with omega-3 fatty acids that help ward off inflammation, give you lots of energy and maintain a healthy cardiovascular system.
Revered for their loads of vitamin C and potassium, kiwis are great post-exercise treats. They may be small in size but they can definitely impress with their antioxidant content. Supplying your body with antioxidants is important as they fight off free radicals — damaging molecules that show up when metabolic processes such as exercising take place.
Rather than grab a bottle of your favorite sports drink to replenish lost fluids and electrolytes, guzzle a glass of freshly squeezed orange juice instead. It’s a refreshing way to supply your body with vitamins, potassium and antioxidants after an intense workout session. Sugar in orange juice also helps give you an instant burst of energy.