Hope you all are healthy and happy
Today I am going to address an important concern and that is the need to eat the right food post-workout. The workout uses glycogen stores in your body for fuel. This leads to a decrease in glycogen. Workout also leads to micro-tears so some of the proteins in your muscles are damaged and break down.
Post-workout, your body tries to replenish its glycogen stores and rebuild the lost muscle proteins. Hence, loading up on the right nutrients soon after exercise can help your body get this done quickly. Consumption of an adequate amount of protein supplies enough amino acids for the body to rebuild and repair micro-tears. Further, this acts as building blocks to create new muscle tissue.
So what are the types of foods you can vouch for? Here are a few of them.
Eggs: Fill your plate with whole eggs and egg whites. You can also consider other accompaniments like veggies, sweet potatoes, aromatic spices, and crushed black pepper that make it an appetizing meal.
Chicken: This one has been a constant for years. Many have recommended eating chicken post-workout. You can try stir-fried chicken breast with fresh vegetables over brown rice. The breast contains the highest protein and the rice is a healthful source of carbs, fibre and B vitamins.
Peanut Butter: Leave off the sugary jam and enjoy a drizzle of peanut butter. You can use it as a spread over your toast sprouted sandwich. It is nutrient-dense and high-fibre.
Tofu: A potent source of plant-based protein, just 3 ounces of tofu has 9 grams of protein. It is one of the healthiest vegan proteins since it contains all 9 essential amino acids. So recovering with a tofu dinner is a pretty great idea.
Apart from these, you can also consider adding salmon, Greek yoghurt, cottage cheese, protein bar, protein shake, and protein oatmeal to your list. From the many, you can choose what works best for you. Also, drinking enough water before, during, and after your exercise can help with recovery and your future performance.
So whatever form of exercise you choose to do. Low-intensity or high your body is going to lose proteins and you need to build it back the right way. Do make sure you fill your tummy with enough protein after that fulfilling workout.
Post-Workout Meals – Eat the Right Nutrition