Remember how you’d fuelled up yourselves with the super 5 pre-workout snacks prior to your workouts? You must have been drained of all the vitality and strength after that intense workout session. Now the question arises, how to restore your body back and satiate those sore muscles and empty stomach? What to eat after workout? It’s Simple, relish on some good post-workout food and re-hydrate.
Why is post-workout nutrition important?
What you eat after a workout is essential to your recovery and achieving goals. Eat something as soon as your workout ends, the time when you are still sweating. Always come prepared with some snack or your shake.
A mashup of 3 is what you require to get the best out of your workouts. Protein, Carbohydrates and Water. Protein gives you the amino acids for repairing the muscles that underwent damage and strain during the workout, Carbs replace the loss of glycogen(energy) and help to reduce post-workout soreness. Water helps to replenish the water lost in the form of sweat during your workouts.
So, when you workout your body burns fuel from anything you recently ate and then starts breaking down the stored glycogen. Always give priority to the protein intake in your post-workout diet. The amount of carbohydrates you should include post-workout will depend on how long and how intense your training was, and how your body responds to specific doses.
Let’s dig in and find out the best 5 post-workout meals to get you the best of the result:
1. Whey Protein:
If you want a quick inflow of protein after strenuous workouts, you can never go wrong with this. Being in a liquid form, it’s quickly absorbed by the body. Mix it in milk or water along with any fruit for best results. As an add-on there are plenty of fitness supplements to recover and satisfy even the most demanding muscles. Combine it with your protein shake for optimum results.
2. Paneer and fruits:
Quick and convenient, paneer and fruits are packed with enough protein, calories and vitamins to restore you back.
3. Peanut Butter sandwich:
Peanut butter is equally effective when it comes to post workout meal. Take a slice or two of wholegrain/multigrain bread with 2-4 tablespoons of peanut butter and you are good to go. But make sure you pick the low calorie one.
4. Cereals and Skim Milk:
This one can be as good as the sports drinks for post-workout recovery. Whole-grain cereals are now loaded with proteins, carbs and other important vitamins and minerals, while milk is an easily digestible and complete source of both casein and whey protein.
5. Fruit Smoothies: Liquids are easy to digest, quickly absorbed and, most of all, convenient. To get the most out of your smoothie, blend together some whey protein, yogurt, skim milk, a few fruits (like mangos and melons) .The result and taste will delight even the most tired muscles!!
Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working out goes a long way.
Repair your muscles. Refuel your tank. Rehydrate.