Exercise is necessary for people of all ages, including children, adults, and the elderly. Whether you prefer weight lifting or like to keep it light and relaxed, some daily movement is essential. However, exercise alone is not sufficient. A person should also consume the right foods, especially after putting their body through a rigorous exercise regimen for fast recovery and muscle growth. If you’re wondering what food to reward yourself with after a workout, here are five post-workout foods that will help you recover faster.
Which Foods To Consume?
The primary goal of your post-workout meal is to replenish your body’s glycogen stores and prepare it for the rest of the day’s activities. Consuming carbs and protein in your post-workout meal is essential, as protein aids in muscle recovery and repair, while carbs provide instant energy.
The following are some simple and high-protein post-workout food options.
A perfect blend of carbs and protein, protein smoothie is one of the best ways to speed up your recovery. The key ingredients in a protein smoothie include fresh fruits, one scoop of protein, and a glass of water or milk, depending on your daily calorie intake. The best thing about protein smoothies is that it contains all of the vitamins and minerals that the body requires after an intense workout.
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One of the affordable and ideal sources of protein found in nature, eggs are the ultimate post-workout food. A serving of eggs contains more than 7 grams of protein as well as other essential nutrients such as vitamins and minerals that aid in recovery. Consuming three to four whole eggs is ideal, but combining them with carbs such as bread, rice, or oats would be a game changer.
The presence of chicken in a salad makes it rich in protein and fibre. A serving of chicken salad contains 250 to 300 calories depending on the cuts of the chicken. The best thing about eating salads is that they are low in calories and keep you full for longer.
If you want to keep your post-workout snack light, fresh juice would be an excellent choice. Fruit juice is high in antioxidants and anti-inflammatory compounds, which aid in recovery. Since juice contains only carbs, you should follow it up with some protein.
If you work out in the morning, there is nothing better than starting your day with oatmeal. Loaded with good carbs, protein, and fiber, oats keep you full for longer. The best thing about oats is that they help with weight loss as well as muscle gain. A person can also increase the protein content of oats by cooking them in milk.
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When it comes to recovery, the timing of your post-workout meal is critical. According to Healthline, a post-workout meal should be consumed within 45 minutes of the workout, because delaying carb consumption by as little as two hours after a workout can result in up to 50% lower glycogen synthesis rates.
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