Once you have finished your workout, it is natural to assume that you are done with the most important work in terms of ensuring fitness. However, you should bear in mind that what you eat after exercising can actually have a big impact on your fitness. It is essential to remember that the benefits of a workout will only be evident after the workout is over. This is when your body starts the recovery process to get faster and stronger.
Therefore, you need to be careful about what you eat after a workout and focus on meals that are high in carbohydrates and protein. The former helps in stabilizing your blood sugar levels and preventing a muscle breakdown, while the latter helps in repairing and building muscle. Some of the best foods that you can add to your diet after a workout are:
Chicken or fish
Any meal or snack that you eat post-workout should include lean protein and some of the best sources to explore are skinless, boneless poultry, beans and fish. These proteins help you in enjoying the muscle-recovery and health benefits of protein, but without too many calories. In addition, they also have less saturated fat, as opposed to the protein found in pork or beef. You can promote muscle growth and repair with the help of lean protein.
Quinoa
The two essentials that you need to consume after a workout are proteins and carbohydrates and you can find both in Quinoa. This complex whole-grain is gluten-free, which makes it a good option for those for those who have a gluten intolerance.
Avocado
If you are following a low-carb diet, then you should definitely add avocado to your post-workout meal. This is also applicable if you are following a ketogenic diet. This is because it has a healthy high fat content and it takes longer for your body to digest it. Therefore, you will also feel full for longer.
Dark leafy green vegetables
There are a lot of vitamins and micronutrients in leafy vegetables due to which you need to add them to your post-workout meal. It is important to note that these dark leafy green vegetables come with some vital nutrients, such as iron and calcium and this can actually help your overall performance. Iron is helpful in regulating energy consumption and metabolism, while calcium gives your bone strength a boost and also promotes muscle repair. Kale, spinach, Bok choy and arugula are some of the vegetables you can eat.
Protein shakes
Most people opt for protein shakes after a workout because they are an easy and quick way of getting the protein you need after a workout. But, you should bear in mind that it is necessary to drink a high-quality protein shake. This means it should not be filled with sugar. You need to do your homework when you are shopping for protein shakes. As long as you get a good quality one, it will provide you with the proteins and the amino acid your body needs for promoting muscle growth.
