After a strenuous workout session which entails heart racing exercise with pleasant (or unpleasant) adrenaline rush, you would not want to jeopardize all that HARDWORK by drinking or eating foods that are not suitable for you. I used to be in this dilemma where I just didn’t know the best meal to take – those were trying times for me.
Well, someone is in luck today, because if you read through this article you would know what exactly to eat after a backbreaking exercise without feeling like you are back to ground zero. Taking just water is not okay because your body needs to recover, in fact to ensure proper weight loss and fitness, you need to eat good food and drink after a workout session.
what you need after working out
Water and sports drinks
Water helps hydrate your body so drinking water is essential irrespective of the kind of work out you are doing. You can have one or two cups of water after exercises to regulate your body temperature and promote digestion. Sports drinks are also vital, especially for those doing strenuous exercises for about 60 minutes. This will help hydrate your body and replace lost electrolytes. Gatorade is a good example of a sports drink to consume.
Ideally, your body requires more carbs to proteins after a workout session. This is because glycogen (muscle fuel) has to be replenished, and so as to energize you for the next workout session. You could also try fruits rich in carbs like oranges, watermelon, grapes.
Amino acids are building blocks of proteins. Including protein to your post-workout meal will benefit you a great deal as they reduce muscle damage because of the amino acid content. Proteins help rebuild and repair muscle tissues. Eggs are great for a post-workout meal. Remember that the amount of protein you consume should not be as much as carbs.
Try to eat within 30 minutes – 1 hour after a workout session so the refueling process can begin. Combine proteins and carbs for optimal results alongside liquids like smoothies or chocolate drinks-These drinks are not for everyone; you dont say you worked out by taking a short stroll, or go up and down your stairs and fell you are entitled to those drink… No, you aren’t. Stick to drinking water.; they increase athletic performance. Energy bars are also great choices for post-workout snacks.
Some meals you could eat after a workout session include:
- wheat Bread and peanut butter
- Toast and eggs
- Pancakes made with oats and eggs
- Any cereal of your choice (try to avoid frosty cornflakes cause its packed with a lot of sugar) with low-fat milk
- Smoothies (with milk of low-fat yoghurt)
- Green tea (or green juice like I call it)
- Vegetable stir-fry (broccoli, carrots, green pepper, green peas, cabbages etc.) with chicken
- Sweet potatoes
- Any regular food that contains protein and veggies
Study your body and be acquainted with how it responds to exercise so you can eat the right food to keep your body in a fat-burning mode and fueled after an exercise. Simply put, if you are hyperglycemic (high blood sugar), you don’t have to go for toast when there is veggies stir-fry.