Post
workout meals mean the same as reinforcement, ammo, and first aid mean for a
soldier in the battlefield. It’s a lethal habit not to have post workout meals.
In a 30 minute of exercise session, your body burns a lot of calories and
muscle-tissues ask for repair. If your workout is hard, but the post workout
meal is missing, you are rather "damaging your muscles". Also, if you are late in
consuming your meal, you body would not be able to suck up most of it. The deadline
gap is 20-50 minutes. Most of the post
workout foods are combinations of varying doses of protein, carbohydrates, and
liquids. Sports nutritionists suggest high combo of protein in
carbohydrates through a meal that is easily and quickly digestible so that your
muscles get instant energy. Here are some of the most suggested meals for a
post workout menu.
Protein Shake with Banana
Bananas
restore the levels of glycogen in your body. Glycogen is responsible for
"rebuilding muscles" damaged during workout. In terms of food, you need high dose
of carbohydrates; the source of glycogen. Bananas are a quick source of
carbohydrates. Protein shake with bananas will be a great diet in a quick
window between workout sessions. Bananas also supply potassium,
which is the electrolyte responsible for maintaining muscle contractions.
Duck
for quick recovery
Duck can come for a quick recovery after a post
workout session. An average breast has
little fats and approximately 30g of protein. It’s also a quick supplier of vitamin
K through its coriander, anti-inflammatory amino acid glutamine in its cabbage
and cholesterol-lowering alfalfa.
Hummus on a whole-grain
pita
As a common and important
suggestion regarding the post workout meals would be to substitute meat
for alternatives from time to time. In that case, Hummus is best alternative to
meat. Have it with whole-grain pita and
it’ll turn out to be a good source of protein-carbohydrate combo. Carbohydrates
from pita are released slowly and gradually, which maintain energy levels
during the workout.
Chocolate milk
This is perhaps the most
delicious, therefore most favored, post workout energy drink. But, we aren’t
talking about the common and basic choco-milk. Rather, it must be low in fats.
Fats are never advisable in post workout meals. Protein-fortified and preformulated
chocolate milk is the right fuel. It gives you about 48 grams of carbohydrates
and 20 grams of protein; a perfect ratio of carbohydrates and protein. The best
thing about it is that it comes in flavors.
Orange Juice
Instead of running after popular energy drink cans
available in the stores, grab a big glass of Orange juice. It literally juices
you up, really! It aids muscle contraction with a high dose of potassium in
addition to vitamin C. Potassium restore its fluid levels in your body.
Spinach and egg
‘Popeye the Sailor’ wasn’t
wrong about spinach. It’s one of the
most alkaline foods which supply "iron and phytoecdysteroids" for faster muscle
growth. Post workout drinks are mostly about right combination of carbohydrates
and protein. A spinach omelet is a good example of it. An egg has about 6.3 grams of protein and
also contains Vitamin D. Egg protein is readily utilizable and carries the highest
biological value among foods. Have some egg
whites and make yourself a spinach omelet. You muscles need re-growth.
Skim milk and cereal
Replace your popular
sports drink with a grain cereals and milk. It’ll give you a far better supply
of protein, carbohydrates and vitamins with additionally available minerals
with it. In a short rest session, it will prove to be one of the quickest fuels
to digest.
Tuna
As a combination of heart -healthy omega-3 fatty
acids and low fats, tuna makes a good option for a post workout meal. It’s easy
to prepare and a tuna salad has the required amount of anti-oxidant. It’ll help
you reduce muscle soreness and if you could add some yellow pepper for some vitamin
C, then it’ll improve your blood flow by strengthening your blood vessels. Salmon, mashed potatoes and salad
can also fetch you high dose of protein and anti-inflammatory omega-3’s to help
rebuild your muscles.
Dried fruits and nuts
If
you don’t have enough time to manage a healthy meal routine after exercise, then
carry a lot of dried fruits, nuts and fruits. Dried foods give you
carbohydrates, while nuts are rich in protein with healthy fats. This is
perhaps the handiest way to maintain regular supply of fuel when you don’t have
enough time to grab a proper cooked omelet or fry a tuna.
Choosing
the right post-workout foods can go a long way in helping you achieve your
fitness goals. Make sure you choose the right ones.
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