You’ve done your brisk walking, running, gym workout or whatever – you have completed your intensive training and spent a lot of energy. Now is the best time to refuel your body, and allow your muscles to recover.
You will not lose weight if you don’t eat anything after a workout, and you’ll gain weight if you choose the wrong foods. Therefore, it is important to be moderate and choose your food wisely after a physical activity.
This is a complex issue, but we will narrow the selection of food choices which will help you achieve optimal results and compensate for amino acids and glycogen lost during the workout. The point is that you probably need a healthy combination of protein in carbohydrates. Let’s get down to specific foods that you should consume after a workout.
Eggs
Boiled eggs, with an average of 70 calories, 6.3 grams of protein and vitamin D, are an excellent choice after a workout. Cooked eggs allow your body to absorb twice as much protein than other methods of preparation. So keep that in mind and don’t think that the ham omelet is an equally good solution.
Freshly squeezed orange juice
Orange juice, without any additives, will provide you with more potassium than the so-called sports drinks. Potassium is an important electrolyte which helps the body with fluid replacement. You can combine it with a variety of smoothies, but as we already know orange juice alone is incredibly tasty.
Quinoa
If you want to make up for the lost carbohydrates, brown rice is a good choice, but still it cannot compete with all the vitamins and nutrients of quinoa. Quinoa also contains more protein and fiber than brown rice. It is a good source of amino acids, rich in iron and helps digestion. Quinoa should be cooked in the ratio 3:1 because it absorbs a lot of liquid. Use it as a salad dressing, with grilled vegetables, in soups…
Kefir
Kefir is a probiotic drink made from fermented milk and is gaining popularity with a reason. Just one glass of kefir contains 11-14 grams of pure protein, which cannot be found naturally in the body. Proteins in dairy products are particularly useful for maintaining strong muscles and accelerating weight loss. Although it may take some time to get used to its pungent taste, you can combine it with fruits, cereals and whey protein powder.
Bananas
Bananas are at the top of the “good” carbohydrates list, which should be consumed after training. This kind of simple carbohydrates, that are easily digested and provide energy, will help to restore glycogen levels in the body, which helps muscle mass to be renewed. Bananas are good for so many things, they are rich in potassium and as we all know, they are wonderful when combined in various desserts and shakes, providing a sweet taste, so there is no need for sugar.
Salmon
Not exactly an everyday food in our kitchen, but salmon certainly deserves a place on this list. Not only will it provide you with a significant amount of protein, but it will also provide you with omega-3 fatty acids. Omega 3 fatty acids have anti-inflammatory properties, they build muscle and improve your performance.
Dried fruits and nuts
If you sometimes do not have enough time for a full meal, one or two handfuls of these healthy snacks will give you a quick boost of protein and carbohydrates. Toasted soybeans are an excellent source of protein – half cup contains 34 grams of protein!
Pineapple
Pineapple contains high amounts of bromelain, an enzyme which has anti-inflammatory properties and is proven to heal bruises, sprains, and swellings. Pineapple is rich in vitamin C which is essential in tissue reparation.
Kiwifruit
Kiwifruit will provide you with significant amounts of vitamin C and potassium. It is a great source of antioxidants, which help reduce inflammation and muscle pain. If you can, eat it unpeeled cut into thin slices, because in this way you will consume even more useful nutrients.
Water
Although this may sound pretty simple and you’ve already heard it a thousand times, the lack of hydration after a workout is the most common mistake. It is important to stay hydrated during and after a workout because your body needs to compensate for the fluid you lost through sweating.
Note: You are probably wondering “Where is the meat?” Meat is not included in the list mentioned above, nor is any other kind of fish other than salmon. The reason for this is – we wanted to include only the food that doesn’t require long and complicated preparation, but can be prepared within a few minutes. Of course, you can eat tuna, chicken or turkey breast with a little olive oil after a workout. Also, the salads are always welcome, as well as green vegetable smoothies.