Working out regularly is good for your immunity and overall health. To ensure that you maximize its effects, it is advisable to pair it up with good nutrition. You can do that by eating the right foods, especially after each workout session.
Here are just some of the best foods you can eat after you do your workouts:
Chickpeas are ideal foods after working out because of their protein content. Chickpeas contain around six grams of protein for each 20-gram carbohydrates. Many even consider chickpeas as superfoods. It would be best to eat it after around 35 to 45 minutes of working out to get its high protein and fiber content. It is also advisable to go for the crunchy and roasted variety of chickpea, so you can enjoy a more satisfying snack.
Your regular workout can cause muscle protein breakdown. The rate of such breakdown is dependent on the kind of exercise you are doing as well as the level or intensity of your training. You can recover from that breakdown by supplying your body with sufficient amounts of protein.
By ensuring that your body has enough protein after working out, you will have a good supply of amino acids needed in repairing and rebuilding proteins. It also works in creating building blocks necessary in creating new muscle tissues. Having a sufficient supply of protein also maximizes the ability of your body to recover even from an intense workout.
A protein shake can be a big help in such a case. Go for whey protein shakes as your body can easily and quickly digest them. Aside from that, these shakes do not contain a lot of calories, so you have an assurance that they will not put your workout effort in vain.
Note that fitness experts do not suggest consuming smoothies rich in sugar after working out. However, if you love fruits, then you can just grab a banana after exercising. It is one of the best fruits you can eat post-workout because of their decent carb and potassium content.
Note that you need to replenish both carbs and potassium every time you complete your workout, so being naturally present in banana makes the fruit truly good for you.
Apple is also a great fruit for those who regularly work out. You can eat it after each workout session because of its low-calorie content and high nutrition value. One medium size of this fruit can supply you with around 25 grams of carbs. It also has high Vitamin C content, which serves as a vital micro-nutrient for building and maintaining connective tissues.
You can also grab some nuts and eat them after a successful workout. While nuts do not meet the classic profile of post-workout snacks, they are still good for you because they contain a vital nutrient – that is the healthy fat.
Note that your body makes use of fat as a primary source of fuel whenever you perform low-intensity exercises, such as Pilates and yoga, so eating foods that have decent amounts of healthy fats can surely benefit your body.
Among those nuts that are ideal for you are pistachios as they contain electrolytes and antioxidants. One ounce of salted and roasted pistachios can also supply your body with adequate amounts of sodium, protein, and potassium (160 grams, 6 grams, and 310 mg. respectively). This good nutrition profile makes nuts effective as far as refueling your body is concerned before your next main meal.
You may also want to prepare oatmeal with fruits, especially after your workout session during the cold winter. Oatmeal is good for you because of its high protein content. This protein is a huge help in repairing any damaged or worn-down muscles. Oatmeal is also rich in fiber, which can help in filling you up.
Oats also have beta-glucan, a type of fiber that aids in lowering cholesterol. If you want to increase the protein content of your fruity oatmeal even further, then consider preparing it with milk, then topping it up with seasonal fruits, such as citrus, berries, apples, and pears. Doing so can also raise its antioxidant content.
Another great post-workout food is raisin. It is a good snack after exercise because it can provide you with a sudden increase in energy. It is also not that hard for your stomach to process.
Aside from that, raisins contain plenty of antioxidants that encourage your body to make use of your oxygen supply better and produce more effective workout results. If possible, combine a handful of raisins with some almonds since the latter is also rich in protein and unsaturated fat that is good for the heart.
Egg and Whole-wheat Toast
The carbs present in the whole-wheat toast can restore your burned energy. It is also rich in fiber that can help ensure that the level of your blood sugar remains even. To further improve the benefits of whole-wheat toast, try serving it with one egg.
An egg contains complete protein, meaning it has all essential amino acids naturally used by the body for the muscle-building process. You can eat a scrambled egg or a hard-boiled one together with the toast to ensure that you are getting the healthy benefits of this food combination.
One great thing about kiwi is that even just a small serving of it can already provide you with plenty of potassium and Vitamin C – both of which are vital for anyone who works out. If you are battling with muscle soreness post-workout, then the high amounts of antioxidants in kiwi can also help you as it can combat such a problem. Just make sure to take advantage of the skin of kiwis, too, as it contains more healthy nutrients.
Having berries, like raspberries, strawberries, blueberries, and blackberries, within easy reach can also benefit you after your regular exercise. It is mainly due to the fact that these fruits are rich in polyphenols, a form of antioxidant that keeps your body cells protected from possible damage.
Antioxidants in berries also aid in preventing muscle pain caused by intense and rigorous workouts. The good thing about these berries is that you can include them in your protein shakes.
Eating after each workout session is vital for your recovery. Note that your body utilizes plenty of energy during your physical activities. You need to replenish it within an hour or so after every session to guarantee the proper recovery of your muscles. Even just a small serving of the recommended foods here eaten within 15 to 30 minutes after completing your workout can work wonders in giving you the results you want.