What you eat post-workout is crucial in your road to recovery. To optimize the result you gain from workout, you need to refuel your body by replacing the glycogen and amino acids that your body has lost throughout your exercise session. When you exercise, your body starts burning fuel from the meal you have consumed pre-workout and then starts breaking down glycogen that are stored in your muscles. So to refuel your body’s energy stores and put yourself on the road to recovery, you need to include combination of right protein and carbohydrates in your post-workout meal. Here are the 5 best post-workout foods filled with nutrition for fueling and recovering your depleted muscles.
Below Are 5 Best Post-Workout Foods:
For best results from post workout meal, try to eat within 40 to 60 minutes after a strenuous exercise session, when your muscles are best receptive. Having your meal during this period will help the body to increase the enzyme activity and allow the body to store glucose for energy and build protein in the depleted muscles.
Greek yogurt is the best source of protein. Besides providing carbohydrates and protein, it also provides leucine, an amino acid that aids in muscle growth post workout. You can add fresh berries in yogurt which are packed with micronutrients and fights sore muscles. Yogurt smoothies are also good choice for enhancing muscles.
Choline is an important nutrient that helps the body with memory, muscle control and transportation of fat to the liver. Strenuous workout can reduce the level of choline stored in your body. Secondly both egg and egg white contains protein which will help to boost your protein intake without increasing the calorie and fat intake. Egg also contains vitamin B12 which helps with cell production and zinc contained in eggs improves immunity and metabolism. Add spinach, tomatoes and other vegetables to make your post-workout meal more nutrient-dense.
Whole Grain Cereals
Whole grain cereals are loaded with high protein and high fiber and offers good dose of carbs including other vital nutrients. Adding skim milk or low fat yogurt, dry fruits or fresh fruits will help to reload your muscles’ energy stores.
Fruits are loaded with carbohydrates and also packed with enzymes that help the body breakdown nutrients and replenish tired muscles. For instance, avocado and bananas can replenish potassium reserve and prevent muscle cramping and muscle contraction. Pineapple also has anti-inflammatory properties which can aid in recovery of the muscles. Similarly kiwi can aid in digestion and breakdown amino acids efficiently. Besides, fruits offer plenty of antioxidants. Have fruit salads or fruit smoothies as your post-workout meal.
Salmon is a powerful protein-packed fish with high dose of omega-3s. Protein and anti-inflammatory properties of omega-3 contained in salmon is great for re-building the tired muscles. You can eat them in grilled, steamed or any other form.
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