Most people who workout are familiar with plateaus, which are essentially barriers to progress. Though your weight training routine could be an attributing factor, most people overlook diet, which is one of the most critical aspects of a workout regimen. Let’s have a look at the best foods to eat after working out.
Here Are Top 10 Foods To Eat After Working Out:
If you’re looking at building muscle, Greek yogurt would serve as a good post-workout food. Greek yogurt contains double the quantity of protein compared to normal yogurt, and is also a fairly good source of carbohydrates. Berries comprise a great deal of micronutrients, which assist in combatting muscle soreness. You may add berries to Greek yogurt for improved flavour.
Toasted Wheat Bagel and Almond Butter
Whole wheat bagels contain a good number of calories and complex carbohydrates, while almond butter comprises necessary minerals, such as potassium. When these two foods are eaten together, they form a dynamic combination, despite the fat content of almond butter. Almond butter comprises monounsaturated fats, which are critical for testosterone levels, required for protein synthesis.
Whole grain wraps are packed with wholesome carbohydrates. Try adding a bowl of soup to your meal, when having a chicken or turkey sandwich. Making wraps offer a major advantage i.e. you can carry them on the go. However, if you only have salad after working out, consider adding whole grains such as quinoa, beans, pasta, or brown rice.
If you’re vegan and are looking for a source of complete protein, kefir’s the way to go. Kefir is essentially fermented milk derived from probiotic bacteria. A single cup of kefir has around 11-14 grams of complete protein. Dairy protein is regarded extremely beneficial for accelerating weight loss and maintaining muscle mass.
To improve muscular strength and size, try eating salmon after your workout. Salmon offers you with 22 grams of optimum quality protein in just three ounces. Additionally, salmon is packed with vitamin D, which most people are deficient in. The Osteoporosis International (OI) conducted a research study in 2010, which revealed the link between low levels of vitamin D and reduced muscle strength.
If you workout for extensive periods, you are not only destroying muscle fibres, but losing fluids. The sweat released by the body contains electrolytes, such as potassium and sodium. The reason why tomato juice is a better option than sports drinks, lies in the fact that it is natural, and contains 15 times the amount of potassium and six-and-a-half times the concentration of sodium, present in regular sports drinks.
Oatmeal is not only an excellent breakfast food, but also serves as an ideal post-workout food. Carbohydrates are extremely important for fuelling your muscles, by providing them with glucose. Slow-digesting complex carbohydrates, present in oatmeal, facilitate consistent blood sugar levels.
Wholegrain Breakfast Cereal
Cereal is not only an ideal breakfast, but a power-packed post-workout food. Wholegrain breakfast cereals often contain around 12-14 grams of protein, 28 grams of carbohydrates, and over 8 grams of fibre, which is what you should be looking at, when buying whole grain cereals. This proportion of protein, carbs, and fibre, make wholegrain cereals ideal for reloading the energy stores of muscles.
It is crucial to understand that when you workout with greater intensity, your body releases more free radicals. Almonds are an excellent food source of antioxidants that help in combatting the effects of these harmful substances. Almonds comprise vitamin E, flavonoids, and phenolic acids, in high concentrations, all of which fight against free radicals.
Whey protein is a form of protein that is readily absorbed by the body, quicker than protein in other foods. Whey protein is highly recommended after an intense workout, assisting in muscle repair. After an intense workout, your body needs a great deal of energy, due to which it begins its search for fuel. It is a proven fact that the body absorbs nutrients much faster, after intense exercise or long periods of under-consumption.