If you’re attempting to lose weight, post-workout meals or snacks are an important aspect of your diet. After a tiring workout, choose something to eat that has the right mix of healthy carbohydrates and protein to replenish your body. It is also wise to select low-calorie foods that will keep you satisfied.
To determine which foods can be beneficial after exercising, it’s vital to know how physical activity impacts your body to acquire fuel. During exercise, your muscles use up stored glycogen which causes your muscles to be somewhat glycogen depleted and several proteins in your muscles also get damaged. At the end of your workout, your body tries to recreate its storage of glycogen and rebuild the broken down muscle proteins. So, consuming the proper nutrition sources right after you finish working out can speed up this process and it’s crucial to consume protein and carbs. Note that the first meal should be consumed 30-60 minutes after you exercise.
The following foods are the most recommended after you exercise:
Smoothies
Dairy products, such as yogurt and milk are twice as effective as they offer both carbs and protein. Bananas are full of magnesium and potassium, which are essential for optimal muscle functionality. Make a smoothie containing protein powder, your choice of fruit, low-fat frozen yogurt, or low-fat milk to offer your body what it needs to recover and satisfy your sweet tooth in the process!
Protein Shake
Combine whey protein or a vegan powder with carb rich foods like juices, milk, and shakes, as well as some extras like fruit and peanut butter. When consumed after a powerful exercise session, your energy will be restored, your immune system will be boosted and your body fat will be burned.
Whole Wheat Tuna Sandwich
You can become full from eating just half of a sandwich and get the nutrition your body requires in the process. The mix of the lean protein tuna and the complex carb bread will offer a balanced mix of vitamins, fiber, and minerals. To add some flavor to the sandwich, pour in some olive oil or lemon juice, both of which are low in calories.
Eggs
An egg is a complete source of protein. Regardless of how you like them: scrambled, poached, sunny-side up, or over-easy, eggs are composed of essential omega 3 fatty acids, amino acids, and vitamin D, which alleviates muscle damage. As a versatile food, eggs can be eaten with onions, peppers, avocado, lean, Turkey, or toast.
Here are a few examples of quick and easy meals to eat after your workout:
- Cottage cheese and fruit
- Scrambled eggs with onions, spinach, mushrooms, and bell peppers
- Avocado and egg omelet
- Salmon and sweet potato
- Whole-grain cereal with skim milk
- Sweet potato mashed with chicken
- Oatmeal, whey protein, and almonds.
These meals are fast and effective when it comes to achieving your complete fitness goals. If you are ready to pair good eating with a solid exercise plan, check out our blog Redefine ‘CARDIO’ for some awesome circuit training ideas.