Top 25 foods after workout

Author: Preeti DesaiPosted on 04-07-2014

For a post meal focus on foods that contain healthy fats even those sparingly, are rich in complex carbohydrates and lean protein. Do not forget to add plenty of fluids to rehydrate.

Salad is healthy after workout


Salads made of healthy greens, chicken or fatty fish drizzled with olive oil means a post work out meal full of lean protein that helps muscle repair and combination of complex carbohydrates, and healthy fats ensure it is a high energy meal.

Steamed Vegetables are healthy after workout


Nutrient dense vegetables contain vitamins, minerals and antioxidants that deliver low fat energy to your body. Steamed vegetables after workout help towards your goal of easting 3-5 servings of vegetables a day.

Combine healthy carbs like vegetables with protein rich foods like beans, tofu, low fat cheese, lean meats like skinless chicken, turkey, salmon, tuna to make it an ideal meal post workout.

Bananas are healthy after workout


A banana is rich in carbohydrates that helps refuel muscle glycogen post workout ideally eat a banana almost within 30 – 60 minutes post exercising as that helps absorb all nutrients better.

You will need to supplement this snack with other protein sources to add the protein component to your post work out meal. Protein is important post exercise as it helps build and repair muscle.

Oranges are healthy after workout


Vitamin C rich foods like Oranges or broccoli help repair muscles an ideal post work out.

Suggest mixing orange juice or bananas or strawberries or almonds with yogurt to get a dose of healthy proteins too.

Cherries are healthy after workout


Research states that cherry juice improves the recovery of isometric muscle strength after intensive workout as it reduces the oxidative damage induced by the damaging exercise.

Cherries contain high levels of polyphenolic compounds including flavonoids and anthocyanins possessing antioxidant and anti-inflammatory effects.

Apples are healthy after workout


If you would prefer a light snack after workout you should try apple slices for some energy boosting and glycogen replenishing carbs with low fat cheese.

Apples are low glycemic food rich in many nutrients include dietary fiber giving you sustained energy for a longer period of time. Low fat cheese would add protein content to the snack helping muscle building, repair and recovery.

Fruit smoothies are healthy after workout


Why should you consider fruit smoothies before or after workout? Smoothies are rich in complex carbohydrates and yogurt deliver the protein punch.

Fruit smoothies are recommended before and after work out as they are easily digested. The carbohydrates in fruit break down quickly and the protein helps prevent muscle damage and helps build muscle mass.

Yogurt is healthy after workout


Yogurt is perfect after your work out whether you have done an intense cardio workout or one that involves weight lifting as it helps you refuel you with both proteins and carbohydrates.

Yogurt is especially good for women post workout as it is rich in Calcium that helps in increasing bone mass. You may consider adding more nutrients like fresh fruits or nuts to yogurt it will add flavor as well as nutrients.

Chocolate Milk is healthy after workout


Chocolate milk is a good as post workout milk as it has the right ratio of proteins and carbohydrates where the protein helps in the recovery of exhausted muscles and carbs helps fuel up and replenishes the glycogen stores plus calcium helps build strong bones.

Wholegrain bread is healthy after workout


Whole grains food like breads, pasta, tortilla are rich in complex carbohydrates that help replenish the muscle glycogen post exercise. Add a protein food to your post workout meal (beans, peas, egg whites or lean meats or fish) to help build muscle mass and repair damaged muscle tissue.

Whole grain toast with hummus or hard boiled egg whites / low fat cheese spread...

Whole grain Pasta is healthy after workout


Whole wheat pasta meal post workout is a great source of complex carbs, which may help increase stored energy (glycogen) in the muscles.

Combine complex carbs like whole grain pasta with protein rich foods like beans, tofu, low fat cheese, lean meats like skinless chicken, turkey, salmon, tuna…

Brown Rice is healthy after workout


Brown rice is an excellent carbohydrate component of any post-workout meal especially when combined with a protein foods like beans or lean meat.

Brown rice is a good source of manganese, magnesium and selenium. Manganese is involved in the synthesis of fatty acids, which are vital for a healthy nervous system, and in the production of cholesterol, which is vital to produce sex hormones.

Quinoa is healthy after workout


Quinoa (grain) is rich in contains complex carbs and protein; It also contains Calcium, Zinc, Magnesium, and Potassium. 1/4th cup serving of Quinoa provides about 6 grams of protein.

Quinoa plus protein foods like chicken, eggs, beans, tofu form the right meal post workout as it is vital to consume protein with carbohydrates to build and repair muscles plus restore muscle glycogen store.

Whole grain cereal is healthy after workout


Research states that cereal and low fat milk after workout speeds up muscle glycogen and protein synthesis in fact if eaten 30 – 60 minutes post workout reverses muscle breakdown.

Fiber rich cereals and milk is a recommended mini meal when you want to gain muscle as Milk is rich in protein and contains carbohydrates where as cereal provides carbohydrates and fiber.

Oatmeal is healthy after workout


Oats are rich in fiber and are low on the glycemic index, thus the carbohydrates or sugar is released gradually into your bloodstream, keeping you energetic for a couple of hours.

Oatmeal is also a good source of B vitamins, which help lower stress and are energizing vitamins as they are vital in converting carbs into energy.

Lentils are healthy after workout


Lentils are rich in carbohydrates, protein, fiber, B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. Lentils are also low in fat thus they make an ideal post-workout energy boost.

Combine complex carbs like whole grain bread or tortilla or pasta with chicken to complete post workout nutrition that should include both protein and crabs.

Eggs are healthy after workout


Eating eggs that are rich in complete proteins and help promote muscle growth and recovery. A  large hard boiled egg provides about 6 grams of protein. Egg yolks being cholesterol rich you may want to avoid whole eggs and a few egg whites.

It is vital to combine eggs with carbs as during a workout, your muscles become depleted of glycogen and you need to replenish glycogen stores.

Turkey is healthy after workout


How about a turkey whole grain sandwich? It’s a cool mix of proteins, carbohydrates post workout and that will take the edge off your hunger plus fuel your muscle glycogen plus help speed up muscle repair. Turkey is not only rich in protein but is also a good source of antioxidant trace mineral Selenium.

Ensure you rehydrate yourself with plenty of water post exercise.

Chicken is healthy after workout


Protein rich Chicken is a favorite food for most body builders. B Vitamins in Chicken (Vitamin B3, B5, B6) are helpful as they are crucial for energy production. Choose skinless white meat as it contains less fat than dark meat.

Combine chicken with whole grain bread or tortilla or pasta with chicken to complete post workout nutrition that should include both protein and crabs.

Tuna is healthy after workout


Tuna is rich in complete proteins that help to build and repair muscle after working out. A whole grain bread and tuna sandwich, or brown rice and tuna or wholesome tuna salad  would make a healthy meal 30 – 60 minutes post workout.

Combine Tuna with carbohydrates as glycogen needs to be replenished immediately; Glycogen in muscles depletes as it is used to fuel your workout.

Salmon is healthy after workout


Grilled salmon, shrimp, or cod, is loaded with protein, minerals, and omega-3 fatty acids. Omega 3 has many health benefits helps reduce high blood pressure plus helps build muscles and tissue in the body.

Combine complex carbs like whole grain bread or tortilla or pasta with chicken to complete post workout nutrition that should include both protein and crabs.

Nuts are healthy after workout


A mix of nuts and seeds is a good source of zinc and phosphorus where zinc helps muscles recover from workout and phosphorus promotes muscle growth and boosts energy.

Dried fruits provide healthy sugars giving you a quick energy boost. This is a high calorie snack so eat only a handful or in limited portions.

Almonds are healthy after workout


Almonds are a good source of protein that is essential for the body to repair and build muscle after working out. Few Almonds is a healthy short term snack 30 – 60 minutes post workout.

Combine almonds with a carbohydrate source like fresh fruit or milk as during a workout, your muscles become depleted of glycogen and you also need to replenish your glycogen stores.

Trail Mix (Nuts, Dried Fruit, Seeds) are healthy after workout


Just half a cup of trail mix will help you refuel after your workout.

Trail mix also contains the necessary Phosphorous that promotes muscle growth and Zinc that speeds up the healing of the muscles.

Nutty butters are healthy after workout


Nutty butters are good post workout as they contain protein, carbs and healthy fats that help muscles recover and fuel up.

Peanut Butter or Almond Butter is rich in protein, essential fatty acids, vitamins & minerals, and dietary fiber; all of which are essential for building muscle.

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