After exercising, you should reward your body with a post-fitness refuel to replace the energy you’ve lost. Eating after exercise is essential to prevent muscle breakdown, replenish glycogen stores and ensure a speedy recovery.
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In a nutshell:
Fish or chicken
Fish and chicken will provide your body with lean protein, which should be the main ingredient of any post-workout meal or snack.
Lean proteins which include fish, beans, and boneless, skinless poultry will allow you to get all the health and muscle-recovery benefits of protein.
Quinoa is a tiny grain, which is packed with healthy carbs and plant-based protein, two macronutrients that work with your body for a speedy post-exercise recovery.
It is a complex whole grain that has two post-exercise essentials, which are carbohydrates and proteins.
Quinoa is gluten-free, which can be considered a grain that can work well for most people.
Avocados are commonly a part of a filling post-exercise meal that will help you satisfy your hunger while still staying healthy, and improving your comfort post-exercise.
Avocado has a high healthy fat content and is a good choice, especially for athletes on a low-carb or ketogenic diet.
For an added protein boost, avocados can be paired with a hard-boiled egg or chickpeas.
Avocado will give you monounsaturated fat that will help in repairing your muscle and B vitamins to jump-start your metabolism.
An ideal post-exercise meal should also include good fat, that is needed for healing muscles and joints.
Leafy vegetables are packed with micronutrients and vitamins, which is the reason why they are a healthy part of a balanced diet for most athletes.
Specifically, dark leafy vegetables will provide you with important nutrients like calcium and iron, which can help you perform well.
Calcium helps your muscle repair and contributes to bone strength.
Iron will help regulate your metabolism and energy consumption.
The best examples of these dark, leafy greens include:
A post-exercise meal is a perfect time to sneak an additional serving of vegetables into your day.
If you’re making a protein smoothie, add spinach, or saute some kale to go with your quinoa.
Bananas could be a portable snack you can enjoy immediately after your workout.
Bananas can offer carbs and potassium, two muscle-friendly, post-workout nutrients.
You can add bananas to whole-grain pancakes, toss them in a smoothie, mash them onto toast with peanut butter or simply peel and eat.
Bananas are a fantastic source of carbohydrates, potassium, vitamin B6, vitamin C, magnesium, and fiber.
Bananas are a great choice to eat after exercise because they provide a quick source of energy, as well as some essential vitamins and minerals.
Eating bananas can help to reduce exercise-related muscle cramps and soreness, due to their high potassium content.
Most experts recommend pairing high-quality proteins like eggs and easily digested carbohydrates for post-exercise refueling.
This powerful combo helps to refuel your body in two ways.
Protein helps you to build and repair your muscle, and carbohydrates help you to replenish your body’s glycogen.
In addition, eggs are quick, versatile, and more affordable than a shake at your smoothie bar.
Sweet potatoes are a good, nutrient-rich source of carbohydrates. Since carbs are critical after physical activity, it makes sweet potato one of the best go-to post-workout foods.
During power intense exercise, your body breaks down muscle glycogen, which is your energy reserve.
Eating wholesome, plant-based carbohydrates afterward will help your body for the next sweat session.
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