What is Post workout food?
You must take post workout food within
30 minutes of exercising because during this time your body absorbs nutrients
intensely to compensate for the nutrients from the exercise. Exercise reduces
your body's protein, liquid, and carbohydrates. It steals your stored
nutrients making you feel tired throughout the day.
So does post-exercise exhaustion
prevent you from exercising regularly? Do not worry! Continue
reading to learn about the post workout food items that can
compensate for the loss of nutrients caused by exercise. Here, we will
tell you what things you should eat after a difficult workout so that you
retain strength.
- Boiled egg
Boiled egg is a ideal post
workout food for bodybuilder. After exercise the body needs a high
protein diet to build muscles. The white part of the egg contains quality
vitamins and essential amino acids along with various vitamins. Amino acids are
helpful in rebuilding damaged tissue after intensive exercise.
A normal egg contain 6-7 grams
of protein,5 grams of fat and 77 cal. Eggs are also loaded plenty of Vitamin D,
Vitamin E, Vitamin K, Vitamin B6, Omega 3, Calcium and Zinc.
- Avocado
Avocados contain saturated fat,
folic acid, vitamin-K, vitamin-C, vitamin-E and pantothenic acid. It is
rich in potassium which helps in controlling your blood pressure. It increases
your energy level and keeps you active and energized throughout the day.
- Salmon Fish
Salmon contains protein and omega-3
fatty acids, which are good for rapid health benefits. It contains
Vitamin-D, Vitamin-B6 and Vitamin-B12 for energy. Salmon helps in
controlling insulin level and increases energy and strength.
- Sweet Potato
Sweet potato contains plenty of
nutrients like carbohydrates, fiber, beta carotene, vitamin C, manganese and
potassium. Often, the level of glycogen in the body is low after more workouts,
which can be offset by this.
- Chicken
Chicken has a good amount of
protein, omega 3 and amino acids that keep the body's metabolism correct and
make you energetic.
- Fruits
Fruits must be consumed after
exercising. They contain good amounts of fiber, vitamin C and carbohydrates
which replenish the body's nutrients. Banana, mango, apple etc. fruits are good
diet after exercise.
- Whey protein
You should drink a glass of whey
protein immediately after gym. Every bodybuilder’s main post workout food is Whey
protein. Drinking Whey protein does not cause insulin deficiency in the body
and it also helps the muscles absorb glucose due to which the body collects
energy and the person does not feel tired after gym. Apart from this Whey
protein also provides essential amino acids to the muscles. However, after the
gym, any food item should be consumed on the advice of the trainer.
- Brown Bread
Some people are unable to improve
their eating habits even after joining the gym. If you are fond of eating
bread, then after gym, you should avoid eating any kind of bread and should eat
only brown bread. Brown bread contains fiber and antioxidants, increases
metabolism and does not allow weight gain.
- Oats
Oats have a lot of energy. Eating it
after a workout increases the capacity and strength of the body. It can be
eaten with milk. If there is no oats, you can also use domestic porridge. Though
it is slightly thicker but far superior to oats in terms of strength.
- White rice
Although brown rice is also a better
option for you, but eating white rice is a better option than brown rice after
a workout. Eating foods with high glycemic index should be used to energize the
body after workouts and white rice increases the blood sugar levels in the
body, which increases glycemic index. So white rice is a good option for
you after a workout.
- Dry fruits
You can eat dry food after a
workout. Dry foods such as almonds, dates, flax seeds, ground nuts, cashew,
raisin etc. have monounsaturated fat which
gives strength to the body. Apart from this, they also protect the body
from diseases.
- Milk and Yogurt
Both milk and yogurt are full of
protein and carbohydrates. It is very beneficial to consume them, if you
consume them after doing gym, then you will benefit a lot. After workouts,
our body needs the most protein which you get the most from milk and curd, that
is why you should consume them after coming to the gym.
- Banana
Banana is full of carbohydrates, it
also increases your metabolism and gives strength to your body. Eating
bananas after coming to the gym daily will benefit your body. If you want,
you can consume banana with milk also, it will benefit you twice.
- Cherry
We all know that after doing gym we
are advised to eat fruits. But instead of eating all kinds of fruits,
eating cherries after gym is more beneficial. Cherries are actually found
in sufficient amounts of antioxidants that help reduce muscle soreness after
gym. Apart from this, eating orange juice and fresh apples after gym is
also beneficial.
- Sprouts
You can add sprouts in your post
workout meal. Every bodybuilder definitely eats enough sprouted grains. In
addition to energy, it provides protein. Without protein, you cannot make
muscle.
Drink Water-Stay hydrated
Apart from post workout food water
is the most essential supplement for maintain your health system. Stay hydrated because you sweat a lot during
the gym, which reduces electrolytes from your body. If you do a normal
workout then you do not need electrolytes but people who do long and hard work,
they need it. Also pay attention to additional water options to recharge
your body again. Like you can consume coconut water instead of water. There
is a lot of potassium in it and it also gives you a lot of relief from the
cramps and pain after exercise.
After having all the above mentioned post workout food, you will
benefit greatly if you eat. Along with gym, it is also important to have a good
post
workout food. If you will only do gym and do not eat strong food for
its benefit, then you will feel weak and you will not be able to go to gym
again, so it is good to eat all these food after gym every
day, you will see results soon.
Conclusion
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