Workouts are tiring and you may find yourself drained as workout breaks down protein and glycogen stored in your muscles. So a workout of 30 minutes or an hour may have burned much of the energy that you would have fueled your body with a pre-workout snack or meal. After workout, you find the need of fueling up your body again but this should not be done out of temptation or in a hurry. Your post workout meal is most important and should be well planned. If you wish to gain most benefits out of your workout, you should be consuming a lot of proteins and carbohydrates with some best foods that would not only fuel up your body but would be responsive to your workout too.
Recovery Process with Meal:
Recovery process after workout would involve:
- Intake of proteins to help repair sore and tired muscles.
- Re-energizing your muscles and other body parts.
- Restoring fluid lost in the form of sweat during workout.
- Repairing any damage with food that boosts your immune system.
Workout Recovery Best Meal Options:
This food is a combination of some complex carbohydrates that your body absorbs and moves in to your blood stream really slowly. Oatmeal thus takes a longer time to digest and would be remain a source of keeping your body and muscles energized for a longer duration. They are filled with fiber and iron and offers your body a complete intake of nutrients needed thus promoting your cardiovascular health and wellbeing. After work-out, a bowl of oatmeal would be a good source of energy. Apart from energizing your body, it will also stabilize your blood sugar level.
2. Fruit Salad:
Another bowl that would be rich in carbohydrates and at the same time will include enzymes that functions for breaking nutrients down for your body so that your muscles get all the energy that they need after a workout. Some fruits that you must consider adding include pineapples that have anti-inflammatory properties and Kiwi that helps in digestion. You should also add some fresh berries that have micronutrients and serve as a fighter for soreness of muscles. Fruits are natural source of anti-oxidants. Try to add as much color variation as possible for your fruit salad and it would work wonders with your muscles recovery.
Eggs are an essential food for those who are following a regular workout plan but are also keeping an eye on their intake of cholesterol through varied sources. Eggs are protein rich and they offer your body a good source of energy after workout. It also includes amino acid leucine that further aids in burning fat and maintaining body muscles.
4. Greek Yogurt:
Regular yogurt is good but in comparison Greek yogurt has double the amount of protein. Not only proteins but it is a good source of carbohydrates too. You can use yogurt with your favorite fruit salad bowl or can mix it with a bunch of healthy cereal to further enhance its benefits and energy.
5. Peanut Butter:
Filled with proteins and potassium that fights against the excess of salt that enters our body with many salt-rich items that we take. It includes good heart-healthy mono saturated fat that makes it further helpful for coping up with your hunger as well as for recovery post work-out.
Speedy recovery and a boost to your immune system is ensured with a serving of chicken after workout. It aids in building and maintaining growth of muscles. It enhances regrowth of cells and iron in it enhances your cardiovascular function. Intake of chicken also increases growth of hemoglobin and myoglobin that further helps in improving flow of oxygen and nutrients throughout your body.
Salmon is a good source of Omega 3 fatty acids that regular diet usually lacks. These nutrients are wonderful source for promoting cardiovascular health. Apart from heart health, it boosts flexibility of muscles, blood streams and thus improves flow of blood and nutrients all around your body. It also boosts your nervous system functionality. Studies have revealed that eating salmon can reduce your risk of heart stroke to a large extent and it boosts your workout ability. Including salmon in your diet would actually help you in increasing intensity and duration of your workout. It is a protein rich food that should be part of diet of a fitness freak.
8. Sandwich Wraps:
Wraps especially wholegrain ones includes good carbohydrates and can work as a great meal after workout. You can combine a wrap with chicken or turkey to prepare a full meal with a side of soup to go for your lunch. These are much easier to handle if you are travelling back to work after a fitness workout session.
The story of recovery revolves all around proper intake of proteins and carbohydrates after workout as these are the two fundamental nutrients that your body needs after workout in order to have improved circulation and speedy recovery. If objective of your workout session is to gain muscles, you