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)

Food before and after workout

Food and workouts just for you

Energize  Your Workout

It is very important to eat the right food before and after workout. This will boost your results and your body will look great. Just like cars need fuel to work, our body use carbohydrates for fuel.

They give us energy for jog or for fitness class. When you finish , you need refueling with combination of proteins and carbs and so you rebuild muscles.

The right time for a meal

Try to have a snack or your meal 1 to 3 hours before your workout. If you eat right before your workout , you can have tummy troubles. That happens  because during exercise more blood goes to your muscles leaving less for digestion.

After workouts, your body is ready to refuel and rebuild muscle tissue so eat within an hour of finishing.Food and workouts

Foods to eat before workout

Peanut Butter&Jelly

Try to have bread and jelly before workout(they have carbs). They give you energy and that is what your muscles need during exercises.

Also bring some peanut butter to your meal and so you add a dose of protein  that helps you feel full and don’t have any cravings post workout. Studies show that eating peanut can help you maintain a healthy weight.

Oatmeal and Low-Fat Milk and Fruit

If you work out in the morning, you should eat a bowl of oatmeal and fruit – buy fitness vitamins. Carbs in this combination are digested slowly and so your blood sugar stays normal for more time.this way you will feel energized for longer time.

If you want extra dose of protein and  bone-building calcium stir in some low-fat milk and so your body will get more help.

Yogurt Smoothie and Fruit

Try to have a smoothie before exercises because they are easy to digest and you won’t feel sluggish during workout. Use your favorite protein rich yogurt and fruit , blend it with water or ice and so you will have energy and you will be hydrated.

Trail Mix

Trail mix is a perfect snack for any workout or exercise. Is known as a hiking staple. You can mix some raisins with a few almonds. This mix gives you energy from raisins and it is high on protein from the almonds and has also heart healthy unsaturated fat.

They have antioxidant that is good for your body and heart and helps your body use the oxygen better.

Low-Fat Latte and an Apple

If you have fitness class in the morning or during lunchtime, try to have a latte before class – vitamins and supplements online.

You’ll have protein from the milk and the caffeine will ease muscle soreness and revitalise calorie burning during workout. Have an apple too and you’ll get high-quality carbs in your body.

Banana

5 or 10 minutes and your gym class starts? Have a banana. Bananas are filled with easy to digest carbs and give you power without weighing you down.

They are a good source of antioxidants and potasium that prevent muscles cramps.