You’re riding high on the feel-good, after-workout mindset, and now it’s time to reward your body with a post-fitness refuel. Eating after exercise is essential to prevent muscle breakdown, replenish glycogen stores and ensure a speedy recovery, but you have to choose the correct foods to help things along. This list of the top foods to eat after hitting the gym
TIMESTEMPS:
*Bananas 00:34
*Quinoa 00:19
*Eggs 00:34
*Chicken 00:49
*Chickpeas 00:29
*Yogurt 00:35
*Salmon 00:32
*Nuts 00:39
*Oatmeal 0039
*Sweet Potatoes. 0029
SUMMARY:
-Everyday bananas are a portable snack you can enjoy immediately after your workout, offering carbs and potassium, two muscle-friendly, post-workout nutrients. Add bananas to whole-grain pancakes, toss them in a smoothie, mash them onto toast with peanut butter or simply peel and eat.
-This tiny grain is packed with healthy carbs and plant-based protein, two macronutrients that work with your body for a speedy post-workout recovery. Plan ahead and cook up a few days’ worth for fast food you can quickly snack on after exercising.
-Eggs are a source of highly bioavailable protein, which helps to replenish and increase muscle stores after exercising. What’s more, they’re quick, versatile and more affordable than a shake at your smoothie bar.
-Chicken brings tons of easily digestible protein to your post-workout routine. Meal-prep grilled or roasted chicken at the beginning of the week to quickly add to salads, lettuce wraps or any other after-exercise meal.
-Eating fibre-rich foods before a workout can cause digestive distress, but afterwards, these foods can help to replenish blood sugar levels. Chickpeas are a post-workout superfood, containing good-for-your carbs and plant-based protein in one tidy package.
-Yogurt, especially the Greek variety, provides portable protein and calcium, two nutrients that enhance your post-workout recovery. Skip the flavoured type and go for plain, seasoning with fruit and honey or maple syrup to taste, or, add in lieu of protein powder to your go-to smoothie recipe.
-Salmon and other omega-3-rich fish provide protein for muscle recovery along with healthy fats to reduce joint inflammation and keep your cardiovascular system in top form. The quick-cooking protein is the ultimate weeknight-friendly, post-workout dinner.
-A handful of nuts after a workout provides protein, fibre and healthy fats, keeping your stomach satisfied until you can get something more substantial to eat. Keep a small pack of almonds in your workout bag, top your lunchtime salad with walnuts and so much more – nuts are extremely versatile!
-After a workout is the best time to enjoy comforting, healthy carbs like oatmeal, which effectively replenishes hardworking muscles. Cook up a batch of hot oatmeal or add a handful of oats to your favourite pancake recipe – it’s a simple grain that can be prepared in a flash.
-Sweet potatoes are popular with the fitness crowd because they bring carbs, fibre and potassium to the table, assisting in the post-workout recovery department. And, they’re delicious, versatile and can be dressed up or down in myriad ways.
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