The overall fitness depends upon your daily routine and lifestyle. Whether you are working out to shell some pounds or adding more bulk to your frame, taking a proper and healthy diet is a must. Gentlemen, there are no two doubts that the way you feed your body will determine your success in the gym. This is because building a good physique isn’t about building muscles it’s how you incorporate healthy nutrients in your diet. Add some of these superfoods to your post-workout meals to keep you pumped up. Impress your body and impress your taste buds with some awesome foodie ideas given below.
Why Eating After Workout Is Important?
Our body is affected in many ways when we workout. During strenuous physical activity, the body muscles use glycogen stores as fuel. This process results in break down proteins in the muscle cells and tissue gets damaged. After your sweating session, your body will try and come to its normal state. It rebuilds its glycogen stores and repairs your muscles.
Thus including correct amounts of nutrients in your diet plays a vital role in your bodybuilding adventure. Having appropriate post-workout meals soon after you complete your training session can help you grow proteins at a faster rate. A balanced diet of carbs and proteins is therefore necessary after your workout.
Doing this helps your body:
- Restore glycogen stores
- Increase muscle protein synthesis (growth)
- Decrease muscle protein breakdown
Each of the macronutrients — carbohydrates, proteins, and fats — are involved in your body’s post-workout recovery process.
- Carbs help with fast muscle recovery and restore energy
- Proteins help to repair and build new muscles
- Fat is not bad (in little quantities of course)
Here’s what you should eat after the strenuous sweating session.
Delectable Post-Workout Meals
1. Asparagus And Tuna Salad
Tuna fish is an essential source of Omega-3 fatty acids and selenium. Tuna is packed with antioxidants that prevent damage to the body. Including tuna in your post-workout meals improves body health by processing proteins. Asparagus aids in cutting down excess fats from the body and is a rich source of fiber too.
Prepare a tasty salad mix from the two, toss in some olives and boiled eggs if you want, and lastly dress it up with olive oil for a yummy treat.
2. Power Food Spinach
Spinach – Popeye’s secret food – can meet the daily needs of most nutrients in our body. Apart from various vitamins and antioxidants spinach in a rich source of iron that keeps you at bay from anemia.
From spinach soups to salads to parathas to dosas, it can be easily incorporated in your diet. You can eat it raw also. Experiment with your cooking capabilities to savor spinach in your diet.
3. Whole eggs
Want to get ripped? Start eating whole eggs. They contain the right amount of protein, fat, and carbs to enhance the rate of protein synthesis in your muscles. Studies show a greater muscle-building response from the consumption of whole eggs rather than eating just the whites. The yolk contains nutrients like healthy fats, various vitamins, iron, and phosphorous. These nutrients allow the absorption of proteins from the egg whites more effectively.
Eat scrambled eggs or couple hard-boiled eggs with grilled chicken to make you healthy post-workout meals. You may alternatively mash them with little Greek yogurt, and add curry powder and salt to this mixture. Spread the mix on your favorite crackers and munch on.
Broccoli is a superfood related to cabbage and it packs a bountiful of antioxidants for healthy eating. Including broccoli in your daily intake not only keeps you away from illnesses like cancer but also boosts your metabolic pathway. This helps you build muscles at lightning speed.
Enjoy a spicy broccoli and mushroom salad or make a yummylicious broccoli pasta sauce with creamy cheese to savor your taste buds. You can also beat steamed broccoli but it doesn’t sound that delicious, does it?
5. Tree Nuts
Tree nuts are full of nutrients, healthy fats, and boost of proteins required for building physique and repairing muscular damage. Incorporate almonds, cashews, walnuts, pistachios, etc. in your meals right away. All you have to do is roast a handful of nuts with salt and herbs for a delicious grab-on-the-go snacking option.
6. Spiced Grilled Chicken
Chicken is a tasty and low-fat meal option perfect for post-workout munching. It is easily available and easy to store the unused portion in the freezer. Wash the chicken breasts clean and marinate with your favorite herbs and spices to give it a delectable punch of flavors. Grill it and use it with chutney or in your post-workout salad! You may add baked sweet potatoes and grilled tomatoes to the dish also.
7. Sweet Potato
When we speak of recovering after high-intensity physical raining, carbohydrates become our best pals. Carb-rich foods like sweet potatoes, whole grains, and fruits decrease the drop in your immunity that may happen after strenuous workouts. Don’t worry – these carbs work as an energy reserve after workouts and will not get accumulated as fats in your body.
Mash a cup of boiled or roasted sweet potatoes with applesauce and ginger powder. Scatter some raw seeds or dried cranberries to enhance the taste and make complete nutria-packed post-workout meals.
People looking for a vegan alternative to the high-protein diet should definitely halt to read here. This little grain is a powerhouse of proteins and fiber. Quinoa and whey proteins have been the recent staples for many weight trainers however, can turn out to be bland at times.
This quick-cooking grain can be incorporated easily into your daily diet. Quinoa stuffed veggies are a delight to the taste buds and you may also try various quinoa salad recipes for post-workout meals.
9. Drink Plenty Of Fluids
It is essential to stay hydrated after your workouts. During physical activities, your body tends to lose water and electrolytes. Including fluids in post-workout meals replenish you for quicker recovery and performance.
You may also drink fresh fruit juices or coconut water to replenish the vitamins, minerals, and electrolytes in the body naturally. Coconut water is a miracle drink abundant in vitamins, amino acids, enzymes, electrolytes, potassium, and water. You can even opt for natural DIY electrolyte drinks like lemon sherbet, honey and lemon juice, etc. as a part of your post-workout meals.
Give an extra boost to your looks and health with these Nutri-packed post-workout meals!!
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Eat Healthily!! Say Hurray to fitness!!
Frequently Asked Questions
1) Greek Yogurt
2) Whey Protein Powder
4) Chocolate Milk
Yes, Bananas are good after workout, these are the fast acting carbs, that will help restore the body’s levels of glycogen.
One should eat 3-5 eggs after workout.
Yes, one can have salad as a good post workout meal.
She is a pharmacist by education and working in the field of medical content development for more than 9 years. She has an excellent hold on medical content research and development and has produced valuable data for various pharmaceutical companies.