After an hour-long of workout, our body needs to build back the energy. To restore this energy, we need something which is full of protein and carbs. A healthful post-workout snack has many advantages for our body such as gaining muscle and restoring energy level.
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Nailing your post-workout nutrition promotes quicker recovery, reduces muscle soreness, builds muscle, improves immune system functioning, and replenishes glycogen — all key building blocks in priming you for future workouts,” says sports dietitian and Ironman athlete Marni Sumbal, M.S., R.D.
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Here is a list of top foods to consume after a workout
Oats
Consuming carbohydrate-rich foods may be a good way to reduce the decreases in immunity that can occur after exercise. Oats are a complex carb and it takes a longer time to digest. Oats can be prepared in many ways, they can be cooked or kept soaked for a few hrs. you can add fruits, almonds, and walnut along with protein powder.
Eggs
Most people avoid eating yolk as they have been told it has cholesterol and fats. Eggs are one of the best ways to get in that protein and good fats from the yolk. A study by academic.oup.com says consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites.
It was concluded that the nutrients found in egg yolks such as minerals, vitamins, and good fats allow your muscle to recover more than just with egg white.
Protein pancakes
This is one of my fav post-workout meals. You can make this in a lot of ways and can add a different flavor to the pancake. I prefer to mix protein powder, oats, eggs, cinnamon, and cacao and top it up with some berries, banana, and honey. You can get the right amount of protein, carbs, and good fats that are beneficial after a great workout session.
Protein Smoothies
Protein smoothies are the easiest thing you can make for breakfast and you get 20gms of protein. You can add apples, bananas, baby spinach, peanut butter, milk, oats, seeds, and granola. My fav is adding Vegan protein powder along with spinach, banana, and almond milk.
Greek yogurt
Yogurt, especially the Greek yogurt variety, provides protein and calcium, two nutrients that enhance your post-workout recovery. You can avoid the flavored ones and go for plain, seasoning it with fruit and honey or maple syrup to taste, or, adding protein powder and granola to your yogurt.
Read your article on pre-workout meals.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information.
