To begin with, knowing what to eat after a workout is as important as the workout itself. This is because not every food is suitable after a workout.
Also, it is important to bear in mind that your workout does not end when you finish that final lap on the track or leave the gym. Therefore, what you do afterward also counts.
However, what to eat after a workout depends on the duration and intensity of exercise. The type of exercise is also important.
Furthermore, eating the right foods after workouts help you recover, build muscles, and keep you ready for your next workout.
In this article, we would be talking specifically on what to eat after a workout. Read through and enjoy!
Post Workout Nutrition
Post Workout Nutrition specifically talks about what to eat after a workout session.
The body uses stored energy (glycogen) in your muscles to power through your workout. After the workout, you need to replenish the lost nutrients.
Immediately after a workout, get carbohydrates, proteins or fats into your body. These foods give your muscles the ability to replenish the glycogen lost in the training.
Furthermore, the available protein and amino acids help your tired muscles rebuild and repair. Try to eat within fifteen minutes of finishing an intense workout.
Post workout nutrition has three specific purposes generally:
- Replenish glycogen
- Reduce protein breakdown
- Increase protein synthesis
Post Workout Breakfasts
Protein in the morning prevents cravings later in the day according to studies. Generally, protein is important, But at breakfast, it’s critical,” says Kristin Kirkpatrick, M.S., R.D., L.D.
If you are not a breakfast person in general, there’s no need to force feed yourself in the morning. However, if you find yourself hungry when you wake up, start your day with one of these high-protein R.D. picks.
Here are some Post Workout Breakfasts you can eat:
#1. Avocado Toast with Eggs
Avocado Toast with Eggs is one of the trending ways to eat Avocado. Take a healthy, whole grain carbohydrate, spread it with healthy fats, and then sprinkle spices on it.
Next, include a high-quality protein, like oven-baked eggs and your toast becomes a complete meal.
#2. Chocolate Strawberry Chia Seed Pudding
Blend ten of the strawberries with the cocoa powder and honey until it is smooth, using a little of the almond milk if needed.
Chop up the remaining strawberries and add to a mixing bowl. Next, pour in the chocolate strawberry purée. Stir in the almond milk, chia seeds, and salt.
Then transfer to a sealable container. Cover and leave in the refrigerator overnight. Garnish with fresh strawberries and slivered almonds.
#3. Egg White Frittata With Cherry Tomatoes, Feta, And Spinach
In a large bowl, mix together, Egg White, milk, and salt and pepper to your taste. Next, carefully stir in the green onions, Cherry Tomatoes, and the Spinach mixture.
The next thing to do is to pour the mixture into your pre-greased dish. Finally, sprinkle Feta Cheese on top and also add a little salt and pepper.
#4. Oat Meal With Peanut Butter
“Mix two tablespoons of peanut butter into your bowl of hot oatmeal (made with milk) and top with sliced bananas, cinnamon, and a dollop of vanilla Greek yogurt. The peanut butter, Greek yogurt, milk, and oats all pack satiating protein into this bowl of oatmeal. I love starting my day off with this breakfast because it’s the perfect energizing combo of protein and slow-digesting carbs (fiber) to fuel me until lunch.” (Kara Lydon)
#5. Greek Yogurt With Granola And Maple Syrup
Mix a six-ounce serving of Greek yogurt and one teaspoon of Maple Syrup in a small bowl until it is well mixed.
Layer yogurt and selected parfait add-ins in a small sealable container. Finally, store in the refrigerator and eat within 1-2 days.
Additionally, you can choose to add the Granola the night before, or right before eating, for maximum crunch. In that case, the parfait should be consumed within 4 days.
Best Post Workout Meal for Weight Loss
The right training plan is important if you want to lose weight. But, don’t forget that your post workout meal is important also.
Eating pizza after every workout will not let you shed those extra kilos or pounds you want to let go of through the workouts. Rather, it does the exact opposite!
Here are some of the Best Post Workout Meals For Weight Loss you can eat if you want to lose weight:
#1. Bananas With Peanut Butter
Hungry after your workout? try eating a banana with one or two spoonfuls of peanut butter. Make sure you use pure peanut butter without additives like sugar or palm fat.
Bananas provide you with carbohydrates, potassium, and magnesium which are important for recovering from your workout. The peanut butter contains essential proteins and fat.
#2. Baked Sweet Potato and Egg
The loaded sweet potato skins take a while to prepare, but they are worth it. A Sweet potato and egg meal is ideal when you want a meal with high biological value.
This value tells how many grams of the body’s own protein can be produced from a hundred grams (100g) of dietary protein.
Because you eat something with 15 grams of protein, for instance, does not mean your body is able to absorb all of it. This is why biological value is important.
#3. Greek Yogurt With Berries
Greek yogurt contains a large amount of protein. A container (200 grams) contains 10-15 grams of macronutrients.
Raspberries, strawberries, and blueberries (fresh or frozen) are low calories. They are also low carb and rich in antioxidants.
Young soybeans harvested before they have ripened or hardened are known as Edamame. They can be bought either shelled or in the pod (fresh or frozen).
Naturally, Edamame is gluten-free and low in calories. Also, they contain no cholesterol are an excellent source of protein, iron, and calcium.
Furthermore, they can be an important source of protein for people who follow plant-based diets.
A cup of edamame takes care of 10% of an adult’s calcium needs, 16% of Vitamin C, 20% of iron, 52% of vitamin K and 121% of the daily recommended amount of Folate.
#5. Quinoa Salad
Quinoa Salad is refreshing, crisp and tasty. It is made with fresh cucumber, red bell pepper, red onion, fresh parsley, chickpeas, and a garlicky olive oil and lemon dressing.
The beauty of the Quinoa Salad is that it tastes better after a day or two. This is because the lemon and olive oil flavors infuse the quinoa and kale more with time.
The salad itself comes together quickly, offers 4 servings, and can be kept in the fridge for 3-5 days.
Best Post Workout Meal for Muscle Gain
Eating for the purpose of building muscle is a pretty basic practice. You most likely build your meals around the three main macronutrients (protein, carbohydrates, and fats).
You must eat at specific intervals within the day and must be consistent with this for it to yield the desired results.
Here are some of the Best Post Workout Meals for Muscle Gain you can eat:
#1. Eggs and Avocado
Eggs are an excellent choice for late night feeding. They can be prepared in lots of ways to satisfy your nutritional needs and your palate.
Egg yolks are a truly welcome addition. They provide you with essential fatty acids that help regulate hormone levels and also give you a much-needed dose of satiety.
Avocado is another power food ideal for partnering up with a solid protein pick. It is versatile and can be added to many dishes.
You can use it as a substitute for mayonnaise in deviled eggs, season them with a pinch of salt and relish, and you’ll have one lean mean protein snack.
#2. Casein and Flax Seed Oil
As Casein is slowly digested, it allows for more of a gradual release of amino acids to give you protein coverage all through the night. This keeps you in an anabolic state of recovery and repair.
Flaxseed oil is another healthy fat with a lot of benefits. Not only does it help slow digestion for night meals, but it also aids in satiety, decreases inflammation and helps lower cholesterol.
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Adding a little flaxseed oil to your casein supplement slows down absorption even more as you sleep. This means you get to have a steady supply of protein that helps you recover from your workouts.
#3. Greek Yogurt and Chia Seeds
Greek Yogurt is full of live and active cultures that aid in gut health (namely motility and healthy digestion).
Also, it contains more protein on average than regular yogurt. Hence, it makes a great addition wherever it is placed in your meal plan.
Chia Seeds are high in fiber, loaded with antioxidants, contain key omega-3 fatty acids, and are high in quality protein.
Additionally, they are easy to add to almost every meal. Sprinkle a little on a variety of your favorite foods or simply top off your Greek yogurt with a tablespoon or two.
#4. Cottage Cheese and Almonds
Cottage cheese helps when you want to have a little variety. It includes both Casein and whey sources of protein so you get the quick and slow acting benefits of each type.
Almonds induce satiety, give you healthy fats and slow the digestive process down to help with blood-sugar level regulation.
They are also very good for micronutrient uptake. Also, they can easily be added to many foods.
#5. Whey Protein and Peanut Butter
As far as protein intake and muscle building are concerned, this option is very important. Lots of companies sell Whey products so make sure you buy from a reputable one that has been around for quite some time.
Whey contains a superior amount of essential amino acids. Specifically, the branched chain kind which includes: leucine, isoleucine, and valine. When quickly digested, it is an ideal supplement for a Post Workout recovery shake.
Natural Peanut Butter adds natural fat to your diet. Mix some Whey protein powder, ice, and natural nut butter in a blender. You may need to adjust the ice and/or water to get the desired thickness you want.
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