What to eat after a workout
Eggs and Whole-Wheat Toast
After your workouts you can have some toast because its carbs will give you back energy that you burned during exercises and its fiber will keep your blood sugar level normal. Add an egg and you will be in good shape.
Eggs have protein and so your body will get all nine of the essential amino acids that you’ll need for muscle building.
You don’t have tie for scramble egg, have a hard boiled egg with whole grain roll or even crackers.
Childhood favorite drink is the perfect ratio of carbs and protein ( 4 to 1) that help refuel and rebuild your muscles.
Studies shown that athlets that had a glass of chocolate milk after their workout have recovered faster than the ones who had carb-only sports beverage.
Also drinking chocolate milk you replace some of the fluids that you have lost during your fitness exercises.
Whole-Grain Turkey Wrap
After you finished exercise try this easy snack or lunch. Whole grains give you high-fiber carbs and the turkey will give you a lot of proteins.
Don’t put mayo, try to use avocado, which is high in potassium and magnesium. Those two minerals can help you fight the muscle cramps.
Avocado is also filled with heart healthy unsaturated fats and vitamins.
Greek Yogurt and Fruit
A cup of yogurt will give you more than 20 grams of proteins, so important for your body. If you add fruits to your yogurt will give you energy-bossting carbs.
Try to have blueburries which have antioxidants for your heart and also help with muscle inflammation.
Salmon With Sweet Potato
Salmon is a high in protein and omega 3 which are healthy fats for your heart and which ease post-workout muscle inflamation.
Eat also a sweet potatoe which provides you 26 grams of carbs and 4 grams of fiber and so you will feel full. Eat the sweet potatoe roasted or mashed but without butter or cream. You can use a drop of olive oil instead.
Chicken, Brown Rice and Veggies
Skinless chicken breast is considered as a slim down food because in half of one you can find 27 grams of protein and only 142 calories.
It is also full of vitamin B6 which is good for your immune system. Have it with brown rice or with veggies and so you will have the right combination of carbs and nutrients.
If your workout program is about one hour, water is all you need for you to stay hydrated. If you workout for a longer time you need to replace the electrolytes.
Minerals like sodium, potassium and magnesium help you stay hydrated and you lose them when you swear during workout. So have a sports beverage with electrolytes or coconut water.
Drink Up – before, during and after
Al the time be sure an make sure that you have a lot of water. You should have:
- Before practice: 2-3 cups;
- During practice : about ½ to 1 cup every 15-20 minutes;
- After practice: 2 to 3 cups for every pound you lose during workouts ( you should weigh yourself before and after workout)