What You Should Eat After A Workout:

Best Foods to Eat After a Workout

In-order to help your muscles recover and to replace their glycogen, you will need to eat a meal that contains both carbohydrates and proteins after your exercising session. Additionally, consider getting a snack if your meal is more than 2-hours away. In fact, exercises weaken muscles and even put extra stress onto bones. So, your body needs fuel after a workout so as to replenish and repair itself. Likewise, getting the proper nutrition’s after a working-out helps to lessen stress injuries, restores energy, and leaves your body in a peak state for physical performance. Lastly, some of the best post-workout foods include: Yogurt, peanut-butter and fruits. Below are some of the steps to follow in-order to get a balanced diet after a workout.

 

Steps on How to Eat Healthy Meals after a Workout:

1-Make a workout diet basing on your calorie intake: Use your estimated BMR (minus or plus 500) calories basing on your fitness goals when creating post workout meals. However, always eat at least 3 meals a day and balance out proteins, vegetables, and healthy-fats in-order to maintain a healthy diet. Make sure that you are not consuming a lot of calories after your workout but you also need to make sure that you have enough calories for the rest of your day.

2-Get post-workout meals that are high in proteins & carbohydrates: Eat a post-workout meal that balances proteins and carbohydrates within 2-hours of your workout. In case you are an athlete doing a weight training workout, then you should eat a meal that is high in nutrient-rich carbs right after your workout. The body will be in recovery mode after a workout and this will help it recover while improving on muscle strength. Some of the best post workout meals include: Greek yogurt with fruit, blueberries or raspberries, peanut butter and banana sandwich, tuna and crackers, low-fat chocolate milk and crackers, grilled chicken with brown rice or vegetables, whole wheat pasta with meatballs.

3-Try not to eat foods high in fats or with empty calories: Avoid eating French fries, cheeseburgers, chili-dogs, and pizzas because these foods will just add fat to your body’s fat stores and slow down your digestion. Although fats help sustain energy, they are less effective when eaten before and after workouts. This mainly because fats tend to be high in calories and prevent the body from tapping into its own fat stores for energy. Likewise, you should also avoid salty snacks like pretzels and chips, milk chocolate bars and pastries since they are full of empty calories that will not speed up your body’s recovery.

4-Take supplements after a bodybuilding workout: Supplements will help your body recover from an intense bodybuilding workout most especially if you are doing high-intensity weight trainings. For example, about 5-grams of supplements can be dissolved into water and consumed right after your workout. Additionally, protein-shakes are also a great way of consuming high amounts of protein quickly after a workout.

5-Only drink water instead of sports drinks: Taking a lot of water after a workout will help your body to recover and stay hydrated. You may also consider drinking sports-drinks if your workout required you to sweat out a lot of electrolytes or when you had been doing intense training for more than 1-year. In fact, water coupled with a banana is the best way to quench your thirst and replenish the electrolytes you released through sweating.

6-Keep on with a balanced diet throughout the day: Try maintaining your estimated calorie intake by following your workout meal plan. Likewise, always try to eat a post-workout meal that fits within your calorie breakdown for the day. You should also avoid over-eating after working out or taking junk foods since this will lead to poor recovery, low energy, and possible weight gain.

What You Should Eat After A Workout

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