Foods to eat after workout

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.

Chocolate Milk

Childhood favorite drink is the perfect ratio of carbs and protein ( 4 to 1) that help refuel and rebuild your muscles.Foods to eat after workout

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.

Sports Drink?

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)

Digestive system vitamins


Help your digestive system and make sure it have all it needs to function in the best conditions

In this century, more and more people suffer from different digestive problems. So, you need to be more careful with the things that go into your body. Be aware that a lot of products have changed and they don`t have the same quantity of nutrients.

That is why you need to make a change. Read and get your information about this subject and begin a new and a healthier life – digestive system vitamins.

Digestive system vitamins

A lot of vitamins will give a boost and a helping hand to your digestive system. Some of the vitamins our system can`t produce and we need to bring an external apport from supplements.

If the food that we intake doesn`t have enough vitamins to help our system to function at the best levels you need to search for other sources – buy genuine supplements.

The most important vitamins that your system needs to feel better are: vitamin B, vitamin, C and vitamin D.

Vitamin B

This complex of vitamins is essential for your body. Try to eat a lot of foods like: cereals, beans, eggs, vegetables, sea food, spinach and dairy products – digestive vitamins online. All this elements help your system to digest and process all the good vitamins and minerals and they keep your body active.

The most important vitamins from the B complex are:

  • Folic acid – studies show that if in your body is an increase amount of folic acid, the risk of getting colon cancer diminish drastically.
  • B1 – this vitamin has an essential role in your body. Without it, you system couldn`t transform the carbohydrates in energy so you can do all the things that you planed during the day – digestive system vitamins.
  • B2 – you need to take care with the amount of this vitamin in your body. Try to keep it below he normal level. If the quantity of this vitamin rises in your system, your body will act and can make your tongue to swell.
  • B3 – this vitamin is essential. You should have a normal level of B3 in your system, so your digestive system can process all the food that you intake.
  • B6 – because we have an omnivore diet, we eat vegetables, fruit, but meat also. Vitamin B6 helps processing the good substances from protein.
  • Biotin – this vitamin helps you to keep the cholesterol level at the normal point and to process the fat acids into energy.

Vitamin C

Is it well known that our system can absorb the iron elements from food using the vitamin C. So this is an important vitamin that you need to take care of it so your digestive system can have the maximum aport of iron that it needs – buy genuine supplements. The soureces of vitamin C are: oranges, tomatoes, broccoli, cereals and fruits with red seeds.

Vitamin D

Your body needs to be in the sun light at least fifteen minutes per day. So if this doesn`t happen, try to take a supplement off vitamin D. Is proved that a low level of this vitamin increase the risk of colon cancer. But as long you know all this, try to prevent this to happen. The main sources of vitamin is: chicken liver, tuna, salmon, dairy products and cereals.

Now make a change and have a healthy life!