7 FOODS TO EAT AFTER A WORKOUT

What you eat after a workout has to meet certain nutritional benchmarks. It’s all about maximizing those gains, helping your muscles grow and repair, and reducing fatigue. Here are 7 foods that get the expert seal of approval as post-workout fuel.

Smoothie with added protein powder

A smoothie is another quick and easy post-workout snack you can prepare ahead of time. A protein powder supplement is a simple way to add protein to your smoothie. Banana, oats, and yogurt are all nutritious carb sources. Pack even more goodness into your smoothie by adding a handful of greens like spinach, which contains a huge amount of immunity-boosting vitamin A, iron, and antioxidants.

Nuts and seeds

If you don’t have time for a cooked meal after your workout, you can’t go wrong with a handful of nuts and seeds. It is recommended to soak nuts to break down gluten, reduce phytic acid, and remove tannins. This makes nuts easier to digest and increases absorption of vitamins. Chia seeds is recommended as an excellent source of fiber, omega-3 fatty acids, and antioxidants. Plus, they help to regulate insulin levels.

Yogurt with fruit

Yogurt is the perfect post-workout snack because it boosts your protein intake and it’s also a nutritious carb source. Adding fruit doesn’t just make it more interesting—fruit is beneficial post-workout because it contains simple carbohydrates, which are absorbed very quickly. Your blood sugar levels drop during exercise, but fruit quickly increases them again.

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Black rice

Black rice is the ultimate post-workout carb source. It contains the same antioxidants that are found in blueberries—without the sugar. It also packs almost double the amount of fiber in brown rice and helps lower cholesterol.

Eggs

Eggs are another great source of protein—they are also packed with a range of vitamins (including B, D, and E), biotin, potassium, folic acid, and omega-3 fatty acids (in the yolk). Consider aiming for 15 to 40 grams of protein in your post-workout meal to promote muscle repair. And don’t forget a nutritious carb source, like rice, potatoes, or oatmeal.

Salmon

Eating protein-rich foods after a workout helps to build muscle, reduce recovery time, and increase strength. That’s because protein helps our brains recognize the hormone leptin, which provides energy and helps us feel fuller for longer. Protein is a building block for every cell and tissue in our body. We recommend 3 ounces of cooked salmon fillet, which provides about 20 grams of protein.

What is your before workout routine?

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