When you finish your exercises, you need to know what to eat after a workout as it can help your body to refuel, rehydrate and recover from exercises as well as help in rebuilding the muscles. It is not necessary to eat a lot of food after a workout, but the mistake is when you avoid eating. So it is also important to choose the right type of foods to eat as an after workout meal to get effective results. Eating the right and proper food after your exercises will give your body the energy it needs to build your muscles. So the post-workout meal seems to be the most essential meal of the day.
So let’s see below a few foods to eat after a workout.
What to consider after a workout meal?
The after workout meal is a combination of protein, carbohydrates, and fluids. It is recommended to consume 10 to 20 grams of protein after a workout depending on the body weight. And depending on the type of exercise, you can adjust the ratio of carbohydrates to protein.
For example, when you are engaged in strength-training workouts, aim for a ratio of carbs to protein, which is 20 to 40 grams of carbs and 10 to 20 grams of protein. If you are engaged in workouts like jogging, the meals you take can be 30 to 60 grams of carbs and 10 to 20 grams of protein.
What to eat after a workout?
There is no need for expensive shakes or supplements for a post-workout meal, but you need to plan and prepare your meals, so there is nothing to be complicated.
Eggs are a main source of protein whether they are hardboiled, scrambled, or poached. You can take a whole egg, vegetables, and sweet potatoes and toss them with some spices and sprinkle fresh black pepper.
- Brown rice
Brown rice is a good source of carbohydrates and consuming them as an after workout meal is important as it gives you energy and helps your body to fight. Prepare the brown rice with boneless skinless chicken breast with low-sodium spices or salsa for a good meal. You can prepare this in a crockpot, oven, or stovetop.
Read to know more about brown rice
You can make this smoothie with whey protein powder, fruits, vegetables, and coconut water. The fruits contain antioxidants that protect cells from damage and help in muscle repair. And whey reduces the post-exercise blood levels. Or you can blend your favorite fruit with non-fat Greek yogurt, or your favorite dairy, ice, and water.
- Chocolate milk
After a workout, it is best to consume chocolate milk, as it has everything you need which is carbs, protein, fluids, and electrolytes. This enhances muscle protein synthesis and rehydration.
- Dried fruits and nuts
The dried fruits and nuts provide proteins, carbs, and healthy fats. When you have them along with a cherry juice, it may help you with post-exercise muscle soreness. It helps to reduce muscle pain and weakness after intense strength training and after long-distance running.
This is a post workout meal and a complex whole grain that contains carbohydrates and proteins. This is gluten-free and is a good option for those who are gluten intolerant. You can prepare this with fish or chicken and add fruits, like avocado, and vegetables like kale for an additional boost.
Other than the above foods, you can enjoy some additional snacks.
- You can eat a banana with 1 tablespoon of almond or nut butter.
- Non-fat Greek yogurt with ½ cup fruit.
- A peanut butter sandwich
- A whole-grain bagel or crackers
- Large salad with grilled chicken and low-fat dressing.
What to avoid eating after a workout?
Right after the workout, you need to avoid pure protein, because the body will use it as energy again. And avoid foods that are mostly sugar or fat like a handful of nuts and especially fried foods.
These foods right after a workout will not help to refill your muscles and the high fat or sugar will not aid your gut. So have the right balance of carbs, proteins, and fluids as a after workout meal.
When to eat?
It is the first 30 to 40 minutes after a workout, you need to use nutrition to help your body recover. If you don’t like eating after workout, simply have a light snack or chocolate milk. You can eat a larger meal a few hours after your workout, to help your body recover. It is best to create a meal that consists of one-third fruits and vegetables, one-third complex carbohydrates, one-third protein, and little fat.
You can have,
- A turkey sandwich with avocado slices
- A whole-grain bagel with nut butter
- A stir-fry with shrimp and vegetables,
- Chicken slices with brown rice
- A whole-wheat toast with vegetable and cheese omelet
Find what healthy foods will work best for you. The success of your food plan can be created with a nutritional strategy. Choose the right foods to eat after workout to fuel the body after exercise. Make sure to not skip meals and drink plenty of water.
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