You just got out of a real sweat-breaking workout. Time to reward yourself, right? But rewarding your body with french fries and burgers is actually disrespecting all the hard work you have done.
The food you consume after a workout might be the most important food of the whole day. After 30-45 minutes of a good workout, your body becomes more absorbent to carbohydrates and proteins, which is a good thing.
But if you eat something with high carb and fat content, your body will absorb that too. Thus, your workout you just did wouldnai??i??t hold any meaning.
Here is a list of some ai???goodai??? post workout meals that you should consume to refuel your body after an intense workout.
Oats with Whey Protein
Best suited for morning trainers, Oats mixed with Whey Protein are the best buddies of bodybuilders.
It contains balanced carbs and proteins which make this meal a staple for those wanting to put on some lean muscles.
A? cup of rolled oats
1-2 scoops of whey protein powder
A? cup of frozen or dried fruit, and almonds.
A? cup of water or skim milk
Mix and let it sit in the fridge for the night.
Greek Yogurt is a great source of carbohydrates. It contains double the amount of protein as compared to the regular yogurt.
Top it up with fresh berries like blueberry and strawberry. Fresh berries have a high level of micronutrients in them. These micronutrients help in fighting muscle soreness.
These are similar to protein oats but contain the goodness of egg proteins. They make a perfect post-workout meal for those who want to retain muscles while trying to get lean. Also, they donai??i??t come packed with a ton of carbs.
The proteins from eggs are medium- and slow-digesting proteins. They help keep the amino acids to stay more anabolic.
4 egg whites
A? cup rolled oats
A? cup cottage cheese
ai??i?? teaspoon baking powder
A? teaspoon pure vanilla extract
Mix 4 egg whites and add all the other ingredients to the mixture. Cook on medium heat until it bubbles. Now flip it and cook the other side for another 30-60 seconds.
Top it with fresh berries or banana slices or honey.Ai??Delicious!
Chocolate milk can help you build more muscle. Studies have proven that chocolate milk is as effective as sports drinkAi??at increasing total exercise output and delaying exhaustion.
Tuna with Crackers
This one snack is perfect for those who workout during their lunch break or those who have their gym far from the home.
Tuna contains high levels of Omega-3 fatty acid, which is a good fat. They also keep your heart healthy and cholesterol at bay. The crackers work as the much-needed carbs. These carbs help in increasing the insulin levels to drive nutrients into your muscles.
It is very simple to prepare and is pocket-friendly.
How To: Ai??Ai??
A can of tuna
A? cup of crushed up whole grain crackers
A? spoon crushed pepper
Extra virgin olive oil
Add the crushed crackers, pepper, and herbs in the tuna and dab it with some olive oil.