Informative guest article about nutrition!
It’s a well-known fact that maintaining a healthy lifestyle isn’t just about physical exercise but also about making healthy choices for your diet.
If you are working out these days, whether to lose weight or to build muscle mass, it is important to know what you should or should not consume throughout the day as the wrong choices might hinder good results.
So read on for a list of healthy and energizing foods you should eat post-workout.
Fruits like grapefruit, apples, and pears provide the body with sugar to aid muscle recovery. Since these fruits are lower on the glycemic index, they don’t affect your blood sugar levels very much.
Fruits like pineapple have anti-inflammatory properties which soothe tired muscles and help them recover.
Fruits, overall, are packed with vitamins, minerals and plenty of antioxidants making them a number one choice for most health buffs.
Whatever way you prepare them – fried, poached or boiled – eggs are great for your post-workout meal. Egg whites are packed with proteins which help in muscle recovery.
Egg yolks provide you with fats, vitamins including A, D, E, and K, and minerals like iron and phosphorus which support your body’s post-workout muscle building response.
You can also include avocados which help absorb the vitamins in your eggs.
Besides having lean protein, chicken offers a number of nutrients such as carbohydrates, iron, phosphorus, selenium, and vitamins.
Protein helps in repairing and maintaining tissues and developing muscle mass. Vitamin B metabolizes proteins, carbohydrates, and fats while selenium improves the immune system.
The best thing about grilled chicken is that it’s tasty along with being healthier than fried chicken.
You can have it in the form of a wrap, a sandwich or combined with steamed vegetables.
Greek yogurt is great for your heart because it does not contain saturated fats or cholesterol. It is also rich in protein which makes it a great post-workout snack as it helps in muscle building.
It is also good for your bones as it contains a good amount of calcium. You can combine it with berries if you want more interesting flavours.
Salads with ingredients well-balanced in healthy nutrients that boost your energy levels post-workout.
Combine proteins such as grilled chicken, salmon or tuna with carbohydrates such as brown rice, quinoa or whole wheat bread and top it off with olive oil and almonds which will provide healthy fats to your meal.
Whole Grain Cereal
Cereal while traditionally eaten for breakfast is also beneficial post-workout. The combination offers a mix of proteins and fibre which energize you and also support muscle building and recovery.
Opt for cereals with whole grains such as oats, corn or rice and less sugar and saturated fats.
A workout will deplete your glycogen resources which is why it is important to consume healthy carbohydrates afterwards.
Potatoes are a really good and common source of carbohydrates which help to replenish glycogen in your body which plays a major role in maintaining your blood sugar levels.
Avoid having raw or fried potatoes and choose healthier options such as mashed or baked potatoes instead.
Besides being rich in carbohydrates, quinoa is a complete protein containing all of the essential amino acids.
This makes quinoa a really good source of protein for vegetarians or vegans. It also offers a number of minerals such as iron and manganese.
This whole grain is great for muscle building and can be had with a salad or as a side dish.
It’s no secret that one sweats profusely during a workout. It is essential to replace fluids thus lost in order to prevent dehydration.
The latest craze in post-workout snacks – chocolate milk with some real dark chocolate, does just that. Besides that, it also offers important macronutrients like carbohydrates and proteins along with calcium, and sodium.
These accelerate muscle recovery and regaining energy. So relish this delicious drink with the knowledge that it will only aid your workout regime.
All of these above foods will provide you with a good mix of essential nutrients which will help you in post-workout recovery.
So go ahead and incorporate these in your diet charts!