What Are The Best Foods To Eat After A Workout?
One important part of a successful exercise regimen is post-workout nutrition. The best foods to eat after a workout will quickly and efficiently restore the body’s energy and nutrients.
During exercise, the body breaks down muscle protein structures and glycogen. You also lose a lot of water through sweat.
Therefore, the key to any great post workout meal-plan revolves around replenishing glycogen levels, rehydrating the body and providing essential nutrients that aid tissue repair. To help you get started, here are some suggestions for some great foods to eat after a workout.
Top 5 Foods To Eat After A Workout
You should avoid snacks and foods that are high in fat content and empty calories. These foods will only negate all the hard work of your exercise efforts. Instead, opt for a nutritious post-workout meal plan that helps the body to recover.
1. Fruit Smoothie With Protein Base
A fruit smoothie will not only hydrate the body after a workout, it also allows you to pack plenty of nutrients in a single beverage. Another advantage about liquid meals is that they are quick to digest and absorb. A smoothie recipe that combines carbohydrates and protein provides the primary food sources required after a workout. Try blending frozen fruit with Greek yogurt or a whey protein shake. You can also add a natural sweetener for flavor.
2. Dried Fruits and Nuts
If you don’t have the time to whoop-up a full meal after your workouts, dried fruits and nuts are a convenient snacking option with plenty of beneficial nutrients. Dried fruits will provide a healthy dose of simple carbohydrates plus you will get a quick injection of protein from the nuts.
Free Report: Top 5 Exercise Mistakes
3. Grilled Chicken Mixed With Veggies
When your body is in recovery mode, you will need a good supply of proteins and carbohydrates. Grilled chicken and vegetables are great foods to eat after a workout to help your body recover. Grilled chicken will nourish the body with low-fat lean protein to repair muscle tissue while the vegetables ensure you get complex carbohydrates to replenish your muscle glycogen.
4. Tofu Veggie Scramble
If you’re a vegan, it’s still possible to get a healthy protein and carbohydrate foods to eat after a workout. Tofu scrambled with spinach, green onions, sweet corn, roasted potatoes and red peppers makes a colorful and nutrient rich dish that you can prepare for your main meal after hitting the gym, track or treadmill. You can add a dash of garlic for some flavor to your tofu veggie scramble.
5. Chocolate Milk
This fantastic recovery drink contains everything you need after a workout. It has carbs and proteins for muscle recovery, water to replace fluids lost through sweat along with electrolytes like sodium, calcium, magnesium, and potassium. Chocolate milk is very easy to prepare since there are whey protein powders that come fortified with this flavor. All you need to do is take a scoop of your favorite whey chocolate powder, add to milk and mix thoroughly with a shaker bottle. You can even take this convenient drink with you to the gym and rehydrate immediately after a workout.
When Should You Eat After a Workout?
Foods and drinks have different time frames for consumption after a workout. For example, fluids can be taken during and even immediately after a workout in order to keep hydration levels up throughout the exercise session.
Nutrition experts recommend snacking 30 minutes after a workout. Snacks can have 0.5 to 0.7 grams of carbs per pound of body weight. A full meal is best eaten within two hours of your workout to ensure a fast recovery.
Top 5 Workout Mistakes
In your desire to lose weight through exercise, you may actually hinder your weight loss efforts. There are certain mistakes that are easy to make which can keep you from losing weight and even cause you to gain weight! Avoid these 5 exercise mistakes that slow down your weight loss, and you’ll be able to hit your target weight much quicker.