A session of workout drains out energy. Glycogen is a form of glucose which is mainly stored in the liver and muscles. It serves as a storage of energy when the body is deprived. Workouts use up glycogen reserves. Muscles also have protein reserves which get used up during workouts. Therefore, eating is a must after workouts to replenish the lost nutrients that include carbohydrates, potassium, proteins and fats. Below is a list of foods that could be consumed after a workout.
Did you know! The human body has around 650 muscles as per most sources. Some counts go even up to 850.
- Eggs are a great way to snack right after a workout.
- Scramble, poach or boil eggs and consume it for breakfast or right after your evening workout.
- Do not skip egg whites as they’re a rare source of Vitamin-D.
- They are also a great source of protein, phosphorous and iron.
- Meat is a great way to replenish proteins in the body. Go for lean meats, preferably grilled. Proteins are important to build muscles.
- Marinate chicken or steak in bulk and freeze them up. Grill your meat and choice of veggies right after your workout.
- Carbs help refill glycogen reserves in the body.
- They also provide instant energy to the body.
- Consume multigrain toast, oats, sweet potatoes, etc. after a workout.
4. Electrolytes – Potassium, Magnesium & Sodium
- Electrolytes are minerals that possess an electric charge.
- Due to sweating, the body loses salts and electrolytes. It needs an immediate refill of potassium, magnesium and sodium.
- Magnesium is a mineral which is necessary for the body post workout because it relaxes your muscles.
- Bananas are a great post-workout snack that supplies potassium and magnesium. They also replenish lost glycogen in the muscles.
- Sodium rich foods will quench thirst. Consume fruits, cheese and greens.
Did you know! Around 70% men think they’re physically fit, however in reality only around 15% are.
- Hydrate well after a workout because the body loses out a lot of water in the form of sweat.
- Coconut water is a great way to hydrate the body post workout. It is also loaded with important vitamins and minerals for quick absorption.
- One could also consume lemon honey water or fresh juice to hydrate and provide minerals and sugars.
- Consume fresh fruits like watermelon, oranges, cantaloupes and berries. They not only provide sugars but are high in water content.
- Consuming papayas and bananas provide instant energy and fill the stomach.
- Seafoods like shrimps and fish like salmon post workout are great sources of protein.
- Marinate shrimps and fish in bulk and freeze them. Grill shrimps and add to salads and grill or bake fish for a great post workout meal.
Did you know! Physical activity releases endorphins into the blood. This results in feeling energized instantly.
Some experts also say that a certain amount of fat should be consumed. Fats from nuts, seeds, yogurt are especially helpful. Consumption of certain foods will replenish lost nutrients and hep with recovery. It will also prepare the body for the upcoming workout sessions and yield more fruitful results.