After working out at the gym, you must ensure that you eat the right type of food. This is because the food you eat following your workout session is the most important of all that you eat during the day. When you hit the gym, excess energy is stored in the muscles in the form of protein and glycogen and when you perform some exercises, the body uses the fuel from the pre-workout meal you have taken. When this much fuel is not enough, then the stored glycogen is used up. However, after you come back from your workout session, the muscles start to break down because the protein levels drop. In order to prevent this, you must eat food that will help you reload the depleted muscles. In this post, we will take a look at what food you must eat following your workout.
Wholegrain breakfast cereal
You can eat wholegrain breakfast cereal at any time, but you can get the most benefits out of it when you eat it after your workout. Wholesale cereals are rich in protein, fiber and carbohydrates. They are perfect for restoring the muscles that tend to break down after your training session. You can include yogurt or milk to your cereal and make it a substantial after-workout snack.
One of the best foods to eat after work out is Greek yogurt because of the high level of carbohydrates and protein it contains. Regular yogurt contains only 50% of the protein and therefore sports enthusiasts and athletes prefer to eat Greek yogurt. Add fresh berries to the cup as these are packed with micronutrients which can help prevent muscle soreness.
Quinoa is packed with a range of vitamins and minerals. It contains high levels of nutrients, even more than that contained in brown rice. It also takes less time to prepare quinoa and you can benefit from the fiber and protein it contains as well.
You need good amounts of protein and carbs following your training session. One egg contains 70 calories, but each one is packed with approximately 6.3 grams of protein. Eggs are also a natural source of Vitamin D. When eating eggs, ensure they are cooked as this helps absorb protein quickly and effectively. Raw eggs do not offer more benefits than cooked eggs so don’t be fooled on this one.
Bananas contain “good” carbohydrates which are essential following a workout. These carbs are fast acting and are needed to restore glycogen levels in the body. They also help restore damaged muscles and provide the body with lots of nutrients.
Following an intense workout session, you may feel the need to grab a can of energy drink. While sports drinks are popular for the potassium they contain, they are high in sugar and other unhealthy ingredients which have more negative effect on you than positive. You can go for a glass of orange juice instead because it is rich in potassium and contains good amounts of Vitamin C as well. In addition, they contain electrolytes which are most needed following a workout to restore fluid levels in the body. You can also use orange juice for protein shakes.