The Secret to Post Workout Nutrition

By on July 1, 2015
post-workout-nutrition

Nutritional needs after your workouts

Workouts have become a daily habit if most people. To maintain good health or to build lean muscles individuals follow a workout plan. Along with the regular exercises it is also important to note that one must consume the perfect foods after your workouts. This is mainly because a lot of energy is used up during workouts. Moreover there are muscle damages also that must be replenished immediately. So you should eat properly to rebuild and refuel your muscles post workout.

What to eat after You Workout

Here is a list of foods that are necessary for the body after workout:

The two key nutrients that you must eat after your workouts are proteins and carbohydrates (good carbs). The list contains a variety of protein-rich foods and carbs and you need to select them according to your lifestyle and taste.

  1. Eggs for your dose of proteins.
  2. Brown rice or Quinoa for the necessary carbs, fiber as well as protein.
  3. Orange juice to add Vitamin C, Potassium to restore required amount of fluid.
  4. Dairy proteins especially Kefir or Greek Yoghurt.
  5. Bananas, pineapple, blueberries, sweet potatoes.
  6. Salmon, hummus, pita bread.

Now let us see how these foods work on your bodies especially after workouts.

Nutrients supplied by these post-workout foods

Each egg supplies 2.1 grams of protein and also Vitamin D. But do not go for raw eggs.

Fruits and fruit juices add Vitamin C. Potassium (orange), good carbs and Potassium (bananas); anti-oxidants (blueberries); Vitamin C and healing elements (pineapple) good carbs, Vitamin B6, C,D, Magnesium and Potassium (sweet potatoes). Kiwis are excellent sources of anti-oxidants and Vitamin C to heal muscle soreness.

Hummus offers amazing amounts of meat-free proteins and carbs while Pita supplies the slow-release carbs to boost energy levels.

Salmon contains a large amount of protein and Omega3 oil that is extremely good to repair and add muscle mass.

Kefir contains nearly 11 to 14 grams of proteins and is the best source of complete protein. It mixes well with fruit, whey and cereal protein.

Now you need to plan what to eat after your workouts depending on the time of day you are doing your workouts. If you are short of time, grab a wheat bread sandwich with wholesome carbohydrates and lean meat or chicken stuffing, fruit salad topped with Greek yoghurt. Do not forget to drink enough fluids especially if you perspire more. You can also munch on a handful of healthy nuts (soy) that are full of proteins, carbs and vitamins after your workouts.