Eating the right foods after a workout is essential for muscle recovery and replenishment of energy stores. The best foods to re-fuel your body after a workout should be high in carbohydrates and protein. Some of the best options include lean protein sources like chicken, eggs, fish, and Greek yogurt, as well as complex carbohydrates such as oatmeal, quinoa, and sweet potatoes. Fruits and vegetables are also excellent sources of vitamins, minerals, and antioxidants.
1) Greek Yogurt With Fruit And Honey
Yogurt is an excellent source of probiotics and nutrients such as calcium, potassium, and vitamins B, D, and K. In addition to these benefits, adding honey to Greek yogurt can improve the absorption of calcium. This can help prevent muscle cramps, which can occur when magnesium levels are low. You can also add 1/4 teaspoon of baking soda to this yogurt, which can help balance your stomach acid. Other healthy re-fueling options include shredded carrots and apple with 2 tablespoons of almond butter or 1/2 cup of finely chopped walnuts.
2) Brown Rice With Grilled Chicken
Rice is an excellent source of carbohydrates and protein, which can help re-fuel your muscles and boost your energy levels. This healthy meal can also help you feel fuller longer due to its high fibre and satiety. Include grilled chicken to add additional protein to your post-workout meal. You can grill the chicken the night before and add it to your post-workout shake.
3) Sweet Potatoes
Sweet potatoes are an excellent source of carbohydrates and fibre, which can help re-fuel your muscles and boost your energy levels. This healthy meal can also be used for post-surgery rehabilitation due to its high vitamin A content, which can contribute to tissue repair. Additionally, sweet potatoes are high in potassium. Potassium is an important mineral that can contribute to muscle recovery and help lower blood pressure levels. You can add a teaspoon of honey to this meal to provide a healthy boost of minerals and vitamins.
4) Salmon With Quinoa And Vegetables
Salmon is an excellent source of protein and can help re-fuel your muscles. It is also rich in omega-3 fatty acids, which can contribute to lowering blood pressure and improving heart health. Adding vegetables like quinoa, which is high in minerals, vitamins, and protein, to salmon can make this meal even more nutritional and beneficial to re-fuel your body. Quinoa is a gluten-free grain that is higher in carbohydrates and protein than other grains.
5) Lentil Soup
Lentil soup is high in carbohydrates and fibre and can re-fuel your muscles and help lower blood pressure. It is also rich in protein, vitamins, and minerals, making it an excellent post-workout meal. Additionally, lentil soup can be made low-carb by omitting the tortilla or other high-carb ingredients. You can add vegetables like carrots, celery, or cucumbers to make this soup lower in fat and carbohydrates. This can help your body re-fuel and digest the vegetables more efficiently.
6) Chocolate Milk
Chocolate milk is high in carbohydrates, protein, and minerals and is a great source of fluids and nutrients. This re-fueling drink can be consumed after any type of workout and can be consumed by people with or without dietary restrictions. You can also add natural peanut butter or almond butter to make it more nutritious and beneficial to re-fuel your body.
7) Green Smoothie With Spinach, Banana And Protein Powder
A green smoothie is an excellent source of nutrients, such as vitamins, minerals, and antioxidants, which can help re-fuel your body and boost your energy levels. This meal can be made low-carb by omitting the banana and protein powder. You can also add walnuts, almonds, or other high-protein nuts to make it more nutritious.You can make a healthy green smoothie by combining any fruit with 1 cup of spinach.
8) Turkey On Whole Grain Crackers
Turkey is high in protein and can help re-fuel your muscles, which can help you recover faster from your workout. This healthy meal can also be made low-carb by omitting the crackers. You can add vegetables like tomatoes, cucumbers, or peppers to make it more filling.
You can make turkey sandwiches by cutting a turkey breast in half and placing it between 2 slices of whole grain bread. You can also make turkey salad by mixing turkey with other vegetables, like tomatoes, cucumbers, or peppers.
9) Avocado On Whole Grain Toast With A Boiled Egg.
Avocado is a rich source of nutrients, including minerals, vitamins, and fibre. It can be served as an appetizer or a main dish. In addition to these benefits, consuming avocado after a workout can help re-fuel your body and promote muscle recovery.
Avocado is high in monosaturated fatty acids, which can help lower blood pressure and promote heart health. It can also be consumed as a post-workout re-fueling meal due to its high protein content and beneficial fats.
10) Whole Grain Bread With Peanut Butter
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Whole grain bread is an excellent source of carbohydrates and protein, which can help re-fuel your muscles and boost your energy levels. This meal can also help control your appetite and prevent cravings while dieting.