After a morning jog or any workout session, our body needs specific nutrients to repair muscles and stabilize blood sugar levels and refill lost energy. You feel exhausted, tired and hungry post morning run. So, it is essential to eat a mix of foods that can improve recovery and boost up the energy level in your body. So, read on to know about the 8 foods to eat after a workout.
1. Greek Yogurt
Greek yogurt also known as powerhouse of low fat protein has double the amount of protein and carbohydrates compared to regular yogurt. You can mix yogurt with cereal, oats and fruits because fruits pack micro-nutrients and vitamins which have been proven to fight muscle soreness.
“Mix it with cereal or fruit,” recommends Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and co-author of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport.
Milk is another drink that can be our post-workout drink. Milk contains carbohydrates, calcium and protein required for muscle recovery. Milk will also refill the lost energy in workout session. While milk is a combination of slow & fast protein (casein & whey).
That’s why milk post workout is superior to whey but also to soy milk for lean body mass gains: whey & soy milk are fast digesting proteins.
Fruits like banana, apples, grapes and pomegranates are packed with healthy vitamins and digestible carbohydrates that helps the body to break down the nutrients, so that they can be delivered to our tired muscles. Fruits like pineapple and watermelons have anti-inflammatory properties that help in muscle recovery.
4. Coconut water
Coconut water is a great alternative to the high-calorie, high-sugar options you see on beverage shelves. It is lower in calories than many sports drinks and high in potassium, one of the important electrolytes that is lost in sweat. T
The big deal with coconut water, according to Andrea Giancoli, registered dietitian and spokesperson for The Academy of Nutrition and Dietetics, is that it has a lot of potassium, which is important for heart health and regulating blood pressure and other body systems.
5. Egg whites
Eggs are a good post-workout food because they are highly nutritious and have protein. Whether you eat them fried, scrambled, boiled or mix them into a shake, they are loaded with good stuff for your body. Eggs are an excellent source of high-quality protein. One egg contains roughly 6 g of protein, which is about 15 percent of your daily recommended value.
Eggs also contain many minerals your body needs, such as magnesium, iron, calcium, zinc and copper. Eggs, especially the yolks, contain lots of important vitamins. Vitamins, such as vitamin B-12, B-6 and A. Egg omelette with avocado spread on toast also provide good amount of protein.
6. Nuts and seeds
Eating nuts and seeds at dinner can give you energy for evening workouts because they cover all of our macronutrient bases, containing carbs, protein, and fat.
Eating a few nuts and seeds during sustained exercise can also provide a boost of energy to keep you going during endurance activities.
7. Sweet Potatoes
Sweet potatoes are combination of carbohydrates, proteins and fibre with low fat. They have high complex carbohydrates, dietary fibres, beta-carotene, vitamin C, manganese and potassium content in them. They are good for providing carbohydrates which is needed after an intense workout.
This superfood contains 26 grams of carbohydrates to restore your glycogen supply.
8. Protein shake
By consuming a fast-absorbing protein like whey protein immediately after your workout, you’re supplying your muscles with the amino acids they need to repair and grow, precisely when they benefit the most. The sooner you can consume whey protein following your workout, the better.
If you want some protein fast, you can’t go wrong with a simple, straightforward protein shake. Whether you opt for whey protein or vegetarian/vegan powder, you can combine the big boost of protein with any number of add-ins, like fruit, peanut butter, and the milk of your choice.
Researchers found that when whey is ingested post-workout, they seem to help the body recover more quickly than other types of protein, such as casein. Researchers say that to get the most muscle-boosting benefits, you should eat a decent amount of whey protein after a workout, such as 25 grams.
Now that you know these energizing food items, keep yourself pumped up throughout the day!
Sara O Brown is a working mom, lives with her dentist husband and her adorable dog, Casper. She is passionate about traveling and cooking. She has been a regular contributor for https://remedyliquor.com/blog/