Feeling crummy with a growling stomach post a workout?
EATING is the answer!
Whether it's running, cycling, yoga or weights, reaping maximum benefits from working out is paramount and equally vital is the way you replenish your body after you have smashed a workout. While the pre‐exercise meal makes certain that ample glycogen stockpile is available for a superlative performance, the post‐exercise meal is pivotal to recuperation and improves your potential to train incessantly.
Re-fueling after you have sweat it out helps reload glycogen stores, supports muscle build and repair, helps balance blood sugar levels, replenishes the energy you burned through during an intense session, and boosts overall recovery.
WHAT EXACTLY SHOULD YOU REACH FOR?
A post-workout nosh doesn't have to be complicated nor does it require expensive shakes or supplements. Focus on wholesome, nutrient-packed, and hearty meals with a good mix of macronutrients. Carbohydrates is the main source of fuel for your entire body while protein gives your body amino acids for regrowth and repair of muscles. And lastly, never overlook good old fashioned ‘hydration’.
Here are few of the post-workout food ideas that won’t reverse the effects of your hard work –
A nutritional superstar, EGGS are hard to beat! These affordable tiny shells are packed with proteins along with branched-chain amino acids for faster recovery. Make sure that you don’t discard the yolk as the yellow part holds half the protein, vitamin D and important omega-3 fatty acids. What’s more, they are quick to whip and the most versatile kitchen ingredient that can be can be served up for breakfast, lunch, dinner, or even a snack.
A handful of trail mix (a wholesome blend of a variety of nuts and other dry ingredients such as dried fruits, seeds etc.) after a workout provides protein, fiber and healthy fats, keeping your stomach satisfied until you are not hungry enough for a hearty meal. Nuts are packed with proteins while dried fruits are a good source of simple carbohydrates that are easily digestible. A quick, mess-free, and portable option for anyone on the go.
YOGHURT AND FRUIT
Yogurt is a great food to reach out to after workouts especially the Greek variety as it provides protein and calcium, the two nutrients that intensifies your post-exercise recovery. Whereas fruits are packed with healthy and easily digestible carbs along with enzymes to help your body break down nutrients to support your tired muscles. Go for a no-flavored Greek yoghurt and season it with fruits and a dash of honey for mild sweetness. Or mix it with high-protein cereal and fresh fruits to add the benefits of antioxidants, vitamins and minerals.
Sweet potatoes are a good, nutrient-rich source of carbohydrates that provide a tasty way to brighten up your essential carbohydrate stockpile. Additionally, they provide more nutrients, including vitamin C and potassium, than your regular white potatoes. These delectable and versatile babies can be dressed up or down in many ways. Roast them or combine them with a lean protein, like grilled fish, chicken, lentils, or any other plant-based protein.
Quinoa is packed with healthy carbohydrates and plant-based protein, two macronutrients that work with your body for a speedy post-workout recovery. This is one of few foods that contains all essential amino acids and other nutrients to help you build muscle. It also provides more fiber than the usual grain and on top of it, is gluten-free. It’s a low glycemic index food, so it’s perfect for regulating blood sugar. Quinoa is a quick and easy way to fill up on nutrients that won’t leave you feeling hungry for hours after a good training session.
The key role of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the workout benefits. Getting the right nutrients after exercise helps you rebuild the muscle proteins and stimulates growth of new muscle. Hence, choose wisely what you eat after that rigorous exercise session!