Here Are The 11 Best Foods To Eat After A Workout
After a workout, we either feel tired or sore and the best way to recover is to eat or drink something and rest. But every food type has its own workout benefits. Some foods are specifically advisable for endurance exercises. Others are recommended for muscle recovery. And there are even instructions to eat them together! You want to know why and what they are? You’ll find out below.
Carbohydrate class
A carb post-workout food is best for a person when their workouts are endurance based. Examples of endurance-based workouts are running and cycling for an hour or more. Eating carbohydrates after the activity replenishes the glycogen energy stores used during a long-duration exercise.
For aspiring and current pro cheerleaders, including carbohydrates in your post-workout diet is important especially if you follow strength training workouts. The reason is that the carb will help your body digest the protein faster. The proper way to do this is to have both protein and carbohydrate food as your post-workout meal. Carb foods may not be a potential for fat gain when eaten this way but it’s also important to eat them in moderation or with proper proportioning.
1. Bananas
This yellow fruit is high in potassium and carbs, making it ideal to replenish used reserves. Eating bananas post-workout also increases energy and endurance for the next workout session.
2. Sweet Potatoes
Workouts produce free radicals and in excess, they can damage cells. Sweet potato has Vitamin A which acts as an antioxidant.
3. Starch food products
Rice and corn go so well with lean meat when eaten. Both starchy foods have maltodextrin, a complex carbohydrate that is directly absorbed when digested without the potential for giving you extra weight.
4. Oatmeal
Easy to prepare especially after a tiring workout session. You can just leave your oatmeal soaking in protein-filled milk while you do your exercises.
Protein class
After you stress your muscles through glute, core, and muscle exercises, your muscle proteins get torn or damaged. As a result, you experience a Delayed Onset Muscle Soreness (DOMS). The best way to recover from a DOMS or prevent it is to take in a lot of fast-digesting protein after a workout. Fast-digesting protein isn’t just an injury reliever or preventer, but it also helps build lean muscle. That is a must-do for aspiring and pro cheerleaders who are having a muscle-toning program. Always choose your protein-class foods to be of fewer preservatives and additives.
5. Salmon or Tuna
These fish meats give you both the benefits of protein and healthy fats.
6. Clean protein
Whey protein powder is the best post-workout recovery food. It’s easily digested and quickly gets in your bloodstream and muscle tissues. Your muscle recovery is faster when drinking a whey protein shake than eating food.
7. Lean Beef and Chicken
Along with high-protein content, beef and chicken meat have all the amino acids necessary for your muscle’s cellular repair.
8. Egg
Don’t throw the yolk as most gym-goers do. A whole hard-boiled egg has a low-calorie count with a lot of protein, healthy fats, minerals, and vitamins that are essential for hair, skin, and eye health.
Healthy fats class
Fats are a necessary diet component. They help in absorbing and storing vitamins and minerals from what we eat. As in the previous articles we’ve talked about various foods for beauty and wellness. And in there we’ve written about a lot of benefits including each food’s vitamin and mineral content. But you can only absorb and store a few of the vitamins and minerals. That’s why you need fat. But not all fats are healthy since some can cause artery clogs. Worse, they’re hard to burn and make you visibly gain weight.
9. Avocado
If carbs help the gut absorb protein during digestion, an avocado can be a standalone post-workout meal. Its healthy fats and a wide array of vitamin B help in metabolizing more carbs and protein from the post-workout meal.
10. Nuts
For versatile morning post-workout food, nuts are the best. They’re packed with protein, fiber, and healthy fats which keeps you full until your next proper meal. You can keep a pack of almonds in your bag or top your oatmeal with walnuts.
11. Flax Seeds
Aside from having antioxidants and healthy fats, flax seeds have plant estrogen (phytoestrogen) which helps maintain a woman’s bone density and prevents osteoporosis.
When choosing your post-workout food, always go for the healthy variety. One common way to do this is to avoid pre-packed protein bars, processed, sweetened foods, and that contain unhealthy fats.
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