Working out is important to stay in great shape and healthy. But what is equally important is to fuel your body with the right kind of food after an intense workout. This would help you with weight loss, building muscles, and just getting the most from your workouts. It will also help you recover from the strain of a workout, and you feel refreshed and rejuvenated for the next one.
However, if you set out to find that perfect post-workout snack for maximum recovery, there will be too much information around. And soon, you will end up wondering what you should consume. Should you consume protein or carbs or a few good fats? Here are some post-workout nutrition tips to follow. It emphasizes proper nutrition, adequate-protein, hydration, carbs, liquid nutrition, and more.
Eggs come up top for quality protein and provide the best options for foods to eat after a solid sweat session. You can consume large eggs, and from there, you can get at least 13 grams of protein. You can toss in a handful of chopped onions, peppers, and mushrooms to make it a tasty and healthy snack.
And the extra vitamins and phytonutrients from the vegetables will help improve the muscle repairing process.
You can consume it with a whole-wheat pita pocket, and you will get at least six additional grams of protein besides the 36 grams of carbohydrates replenishing the glycogen sources. Glycogen is an easily available stored form of glucose that your muscles use for fuel when your blood sugar levels drop after a workout. It works as a quick backup energy reserve.
Greek yogurts are so delicious and are reason enough to relish them. And the best part it is one of the best snacks that can help your muscles recover. You can try the Greek yogurt parfait, which is the perfect choice. Just a single-serving container of non-fat plain Greek yogurt promises a neat 17 grams of protein along and at least 20 percent of your daily calcium needs.
You quickly need to replenish your calcium sources as you lose this important mineral via your extensive sweat sessions. If you want to amp up the protein content, add a scoop of whey protein and douse it with honey. You can also add a few of your favorite berries and dig in! The berries will add a generous amount of antioxidants. You can use your imagination to make it tastier such as adding chocolate chips to get your fool-proof combination of proteins and fats.
Grilled Chicken And Hummus
After working hard at the gym, you need to cater to the needs of your crying muscles, which are screaming for good nutrition. So, here’s where the grilled chicken fits in. Just have two ounces of skinless grilled chicken strips, which packs in 16 grams of lean protein—the calorie count for chicken strips is as little as 82 calories.
You can add crunchy veggies, also a one-quarter cup of hummus. You will get a satisfying meal that isn’t too high on calories, but is high on satisfaction. Yes, the snack is a filling option to try when you need adequate doses of protein, carbs, and fat.
If you are someone who exercises at night, you can snack on a cup of cottage cheese after the workout. Cottage cheese contains high levels of sodium that replenish the needs of electrolytes, so it helps in the hydration process. Cottage cheese contains casein, a protein form that gets digested slowly, so it helps beat the hunger pangs at night and caters to your protein requirement. It packs 28 grams of protein per cup and is just what you need at night.
Also, your post-workout food list must feature rehydration. Even if you don’t feel dehydrated or thirsty, ensure you keep a water bottle nearby so that you get enough liquid to rehydrate right after exercise. Down a glass of water after your exercise session to aid in maximum recovery. A simple yet often-ignored aspect of post-workout nutrition. It is not always about what you eat but also what you drink as well that counts. Keep your post-workout snack options simple. If you keep it simple, you’ll be able to stick to it for a longer time. Prepare the meal before you hit the gym. That way, you can eat right after a workout and not snack on something unhealthy!