Introduction:
A good workout helps you to feel accomplished, and energized. But do you know what to eat after exercise is important for your body to recover. Recovery is important and post workout nutrition matters a lot. It helps to repair muscles, replenish glycogen stores, and reduce the fatigue in the body. In this guide today we will explore the best recovery foods after a workout and why they matter.
Why is post workout nutrition important?
After exercise your body is in a state of repair. Your body muscles experience tiny tears and glycogen gets depleted. So by eating the right nutrients it will help your body –
It helps to replenish energy by carbohydrates which restore glycogen and provide the body energy for the next session.
It also helps to reduce muscle soreness and minimise stiffness for a speedy recovery. It helps to replace the lost fluids and provide the body with electrolytes for rehydration.
Best recovery foods after a workout :
1. Eggs :
Eggs are a powerhouse of high quality protein and healthy fat. Boiled eggs or scrambled eggs can be a great food option for post workout recovery.
2. Chicken breast :
Lean and packed chicken breast with protein is a staple for many fitness diets.
3. Greet yoghurt :
Greek yogurt contains twice the protein of regular yogurt and it is loaded with a lot of probiotics that help with digestion.
4. Protein shakes :
Protein shake is one of the quickest and convenient ways to get high quality protein from whey or plant based solutions.
5. Banana :
After a workout it is important to have carbs and potassium and bananas are one of the best ways to prevent muscle cramps with the help of its potassium content.
6. Oats :
Oats a pack with fibre and or slow digesting carbohydrates source for the body that have to keep you full for longer.
7. Whole wheat bread :
Taking a simple whole wheat bread to your post workout is a healthy way for a good carb source. You can also pair it with peanut butter for good taste.
8. Avocados :
Avocados help reduce inflammation after a post recovery workout. These are rich in heart healthy monounsaturated fats and potassium.
9. Nuts and seeds;
Almonds, flax seeds, Chia seeds and walnuts are the best source of Omega 3 fatty acids and help reduce inflammation after workout.
10. Fatty fish :
Fatty fish like Salmon tuna Mackerel are a source of Omega 3 and help with muscle repair after post workout.
11. Coconut water :
Proper Hydration is important for recovery foods after a workout, so taking coconut water which is a good source of electrolytes, potassium and magnesium can be a good hydration option after workout.
12. Herbal teas :
You can take green tea or camomile tea which can help to reduce inflammation and promote a good relaxation in the body after workout.
13. Milk:
Yes, milk is also one of the good sources of protein electrolytes and carbohydrates. You can take milk to provide a good hydration to your body.
14. Sweet potatoes:
well sweet potatoes are one of the great sources of complex carbohydrates that help to provide energy in the body after workout.
Meal ideas after after a workout :
Some of the meal ideas that you can consider after post workout recovery include
1. Protein smoothie :
You can take a protein smoothie with a fusion of Banana,almond milk and peanut butter. This is one of the most suitable and refreshing sources of protein after a workout.
2. Grilled chicken with vegetables :
One of the best sources of protein is chicken breast and combining it with vegetables like broccoli and carrots with a drizzle of olive oil is something that you can enjoy for longer.
3. Greek yoghurt with berries and nuts :
You can mix greek yogurt with walnuts, Almonds and mixed berries for a great post workout meal.
4. Salmon with sweet potatoes :
You can take grilled or baked salmon with the medium size sweet potato and some spinach for an extra flavour that helps you with your post workout recovery.
When to eat after a workout?
It is important to know the best time to eat after exercise. Well the best time to eat is within 30 to 60 minutes and this is known as anabolic window. This is where your body is most efficient at absorbing the nutrients for muscle recovery and repair. However, if you do not eat during the window you should not stress about it. Just make sure that you eat a balanced meal soon after and enjoy a post recovery workout.
Conclusion :
Recovery is an essential part of any workout routine and what you eat makes a really big difference in how your body heals and grows.
