After an intense workout, your body needs proper nutrition to recover and replenish energy stores. The right post-workout foods can help repair muscle tissue, restore glycogen levels, and improve overall recovery. Here’s a look at some of the best foods to include in your post-exercise meal.
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Protein-Rich Foods
After injury, the muscle tissue finds a need to restore itself, and, in such cases, protein will be of great help. After a workout protein should be consumed, this is what stimulates the synthesis of muscle protein. Let the protein consumed be with a known biological origin, for instance:
Lean Meats
Chicken, turkey meat and lean beef can be some fantastic candidates. They supply the body with essential amino acids important for repairing muscle tissues.
Fish
Salmon and tuna are both high in protein content as well as varieties of Omega-3 fatty acids which allow for inflammation reduction and healing benefits.
Eggs
Containing both protein and good fats? Eggs are a no-brainer, with lots of options for cooking as well, eggs are massive sources of protein. They have all nine amino acids that are considered as essential.
Dairy Products
These products are not restricted with the protein alone but incorporate carbohydrates too and this is why they are ideal for such a time as post workout.
Greek Yogurt
This high protein diet can be runners up for superb gut health. You can combine it with fruits or nuts if you want to increase carbs and good fats
Cottage Cheese
Yet another high protein diet, cottage cheese has a slow digestion time, and as such, is a prominent muscle aid.
Whole Grains
Carbohydrates are very useful in uplifting the muscles that have sustained several workouts through glycogen. Therefore, its better to use whole grains for this –
Brown rice
It supplies as a complex carbohydrate while being well-fibred.
Quinoa
A complete protein-rich food that is carbohydrate-heavy and has vitamins and minerals for the recovery process.
Oats
Due their good digestibility and fiber content, oats can be both energizing and satisfying.
Fruits and Vegetables
Fruits and vegetables contain vitamin, minerals and antioxidants which are needed in recovery as well.
Bananas
They are also a source of quick energy and high in potassium, which reduces the chances of muscle cramps.
Berries
Blueberries, strawberries and raspberries which help alleviate oxidative stress like disease caused by exercise due to their antioxidant properties counter weather.
Leafy greens
Vegetables such as spinach and kale are rich in nutrients with essential vitamins important in post recovery processes.
Nuts and Seeds
Aside from being a source of vitamins and healthy carbohydrates, nuts and seed include protein and were indulged with the healthy source of carbohydrates.
Almonds
Almonds are a good source of protein, unsaturated fats, and vitamin E that may aid muscle soreness after a workout.
Chia Seeds
The small seeds are rich in omega-3 fatty acids and fiber, both of which provide significant health benefits. For all the extra nutrients they provide, you can mix them into smoothies or yogurt.
Peanut Butter
Peanut Butter is an amazing and very easy source of protein and healthy fats. It can be used to top whole-grain bread or in smoothies.
Smoothies
While a smoothie may not sound like the most appetizing option after a workout, it offers the convenience of blending many nutritious products into one beverage. For an optimal post-workout smoothie, start with whole Greek yogurt or almond milk, protein powder, fruits, and even some leafy greens.