This is What You Should Be Eating After a Workout
Here’s the deal: you NEED to eat after a workout. No negotiation. In fact, eating after a workout is almost as important as the workout itself. After you’ve sweated it out, your body needs specific nutrients to repair muscle and stabilise blood sugar. And with the right mix of foods, you can improve your recovery while speeding up your metabolism #winwin! Here’s what you should be eating after a workout.
Eat Something STAT
Your body uses a lot of energy during a workout, right? So, if you don’t replenish it within an hour after your workout is over, you’ll end up fatigued and battling low blood sugar. No only that, but you’re also inhibiting your body’s repair process. If you can’t have an entire meal straight after, then it’s best to at least have a snack within 20 minutes of training. A fistful of food goes a long way.
Power Couple: Carbs and Protein
Your first meal after training should contain two keys to a good post-workout meal: quality protein and complex carbs that are low in G.I. You need this power couple to aid circulation, soothe muscle aches and restock glycogen levels so you can be ready for your next sweat sesh.
Eggs are a power source for athletes. At just 70 calories each, eggs are packed with 6.3 grams of protein and one of the few foods that naturally contain vitamin D.
Salmon has a whopping 20g of protein in every 100g. But it’s just the protein that separated salmon from the rest, the anti-inflammatory omega-3’s found in salmon help repair muscles and increase performance.
A vegan stable, tofu is actually great for all diet types. Tofu contains up to 20 grams of protein per half cup and is one of the unique types of foods to provide the body with all the essential amino acids! Bonus: it’s also full of iron and calcium, too!
Complex carbs that are low in G.I can help keep blood sugar levels steady and release energy at a stable pace. Furthermore, it can help your body metabolise fat more efficiently.
Our love for quinoa is forever growing, and it’s easy to see why. Quinoa contains 9 grams of natural plant protein per cup and has all nine essential amino acids the body needs for growth and repair. Sure, brown rice is also a great complex carb, but quinoa contains far more protein and fibre than brown rice, and it takes ¼ of the time to cook!
You say potato, we say sweet potato! Along with a healthy dose of carbs, sweet potatoes contain protein, fibre, vitamins B6, C, D, iron, magnesium, and potassium.
If you need a quick snack after your workout, nuts are your go-to. Nuts contain both protein and carbs. Stick to a fistful of almonds, hazelnuts and pistachios, each has at least 6 grams of protein and less than 10g of carbs. Also, add walnuts to your list - they’re rich in ALA, the plant version of omega-3 fatty acid.
This one seems a bit captain obvious, but replenishing the fluids you’ve lost while sweating is even more important than eating right away. It’s also one of the most common mistakes people make after exercises. Getting enough water after exercise depends on the intensity of your workout, the length, etc - but be sure to have at least 2-3 glasses of water as soon as you get back, this way you’ll feel more energised and hydrated.
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