How and What to Eat after Workout – A good meal after a heavy work out is really necessary for your body. After complete energy loss, heavy sweating during workout one really needs to energize themselves so that the body muscles can retain themselves. Body muscles try to burn out the meal after workout to gain muscles. Within 45 to 50 minutes after you work out your body needs carbohydrate and protein to reconstruct the muscles. Check out How and What to Eat after Workout below.
How and What to Eat after Workout
How much and what to eat?
How much to eat depends on the body you want for yourself. If you want to reduce fat and have a lean body then eat within 45 minutes after work out, but if you want to develop muscles then you need to have protein and carbohydrate with fifteen minutes of work out. And limit your carbohydrate and protein to 30 grams for each.
Let’s check which are the best food one can have after a rigorous work out:
While work out your body looses near about one quart of fluid from body in form of sweat. So try to have at least 16-20 ounce of water or fluid in form of soups and juices after work out.
Among the food protein, carbohydrate and lean fat is necessary for your muscles to repair soon. So try to have the food within an hour’s time after work out. Have food which gives you enough calories to recover your muscle strength.
Eggs are good source of protein, and it also has vitamin D and other mineral which are good for health. Egg gives you energy and helps your muscle to recover.
Fish such as salmon, tuna has extremely beneficial omega 3 fats which help to rebuild your muscle strength.
Also read 10 Amazing Health Benefits of Fish
Have lean chicken pieces with salads which will help you to have great energy throughout the day and also will keep you full.
Have Brussels sprouts, legumes which will help you to have enough protein for your body to develop the muscles.
Nuts and dry fruits
A handful of nuts and dry fruits will give you instant energy to develop the muscles as it has both carbohydrate and protein.
Also read Best and Worst Nuts for Health
Banana has rich potassium and carbohydrate which gives you required calories for your body. It helps to recover body’s glycogen level.
Brown bread and hummus and pita
Have brown bread with whole grain hummus and pita which will provide you required carbohydrate for your body.
Sweet potato has necessary carbohydrate, vitamin B6, potassium, magnesium, vitamin C and D., so it fills up with all necessary nutrition.
Also read How to Become an Exercise Addict
Other necessary source of vitamins and minerals:
Antioxidants helps to keep your body boosted up and thus works faster in recovering the tired muscles.
Pineapple is anti inflammatory to keeps your away from muscle pain. It contains bromelain.
You can also have oat meal, brown rice for carbohydrates. For antioxidants you can have fruits with vitamin C, green tea. For lean fat and protein have fresh lean meat.
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