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28 Apr 2020
Types of healthy post-workout food
Types of healthy post-workout food
Besides being fit, eating right is also important. Eating the right types of nutrients, especially after your workout, is essential to bringing you closer to your health and fitness goals.
Your muscles use up their glycogen stores for fuel when you are working out, resulting in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged.
Hence, it is particularly important to load up on carbs and protein after your workout. The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximise the benefits of your workout.
Hence, choose easily digested foods that will promote faster nutrient absorption.
Here are some quick and easy meals you can put together post-workout:
- Grilled chicken breast with sweet potatoes make an excellent combination to load up on your carbo and proteins at the same time.
- Eggs (scrambled or omelette) with avocado on toast. While eggs are an excellent protein source, avocado provides monounsaturated fat for repairing muscle and B vitamins to jump-start your metabolism.
- Salmon with roasted vegetables. Salmon has omega-3 fatty acids which translates into lower levels of delayed onset muscle soreness after resistance exercise.
- Tuna salad on whole-grain bread. Opt for quality carbs like whole-grain bread, which help to replenish your muscles. Eating tuna improves cardiovascular health, while omega-3 fatty acids alleviate muscle inflammation caused by an intense workout.
- Ricotta Cheese and crackers. Ricotta is also a good source of whey protein which is high in the essential amino acid leucine and especially effective in sparking new muscle growth.
- Oatmeal, whey protein and banana. Whey protein encourages muscles to absorb glucose and replenish energy stores, all while giving your immune system a boost.
- Cottage cheese and fruits. Cottage cheese helps with building and/or maintaining muscle post-workout while your vitamin C source can be obtained from fruits.
- Pita and hummus. Hummus contains both carb and protein, is a good source of iron and dietary fibre and a quick refuel meal option.
- Whole grain toast and almond butter. Almond butter is packed with protein - a nutrient that assists muscle repair and growth after exercise. Besides this, it is also a good source of calcium, iron and fibre.
- Yogurt, strawberries and granola. Choose Greek yogurt for an excellent source of protein and calcium. While fruit like blueberries and strawberries are chock-full of vitamins, dietary fibre and antioxidants. Together, they make a quick and nutrition-dense snack that will satiate your hunger in a jiffy.
- Protein shake and banana. Bananas are rich in potassium and carbs, both of which need to be replenished after your workout.
- Quinoa bowl with berries and pecans. Opt for quinoa to up your protein and fibre intake while berries are excellent antioxidant power food.
- Multi-grain bread and raw peanuts. Get your healthy unsaturated fats with nuts to provide you with essential fatty acids and calories to keep you moving.
Remember, a nutritious post-workout meal will prime you for future workouts. Do not forget to hydrate substantially after your workout too as your body loses water and electrolytes after a gruelling exercise session; hence it is important to replenish fluid losses.
[Updated: 30 Apr 2020]