15 Foods To Energize Your Body Post-Workout
Exercising is good for your health but at the same time, it can drain your energy and make you feel weak post-workout. During a workout, your body burns glycogen stored in muscles and it could lead to wear and tear of the muscle fiber.
The weakness you feel in your muscles post-workout is due to the depletion of glycogen. But you replenish the lost energy and strength with a healthy post-workout meal. The great thing is that you have a good choice available for post-workout meals.
Avoiding post-workout meals will make you feel lethargic throughout the day and you can end up consuming unhealthy meals like junk food to suppress your hunger pangs. It isn’t good to avoid a post-workout meal.
Here’re the 15 best post-workout meals for your needs
- Dark Leafy Greens
Loaded with dietary fiber, vitamins C, A, E, and K, and minerals like magnesium, calcium, and potassium, and other phytonutrients, fresh green and leafy veggies like spinach, broccoli, lettuce, and collard greens can meet your glycogen need. Also, they can aid in weight loss and boost your immunity.
Oats make a great post-workout meal as they contain beneficial complex carbs. Also, they have vitamin E, antioxidants, and phytonutrients. Oats can aid in weight loss, increase satiety, and lower bad cholesterol as well. For best results, you should take oats in a smoothie.
- Fruits And Veggies
Workout can deplete your body of energy but you can easily increase the energy level with fresh fruits. For example, eating a pair of bananas is sufficient to get some relief from depleting energy levels. Or you can choose apples, pears, peaches, plums, dragon fruit, or any other fruit you like most. You can also take spinach and carrots as post-workout meals.
- Sweet Potato
Sweet potato has several advantages. It is low in calories and can keep you satiated for a long time. Also, it can quickly replenish your glycogen level. If you are a diabetic or exercising to control your weight, you should take boiled sweet potatoes as baked can increase your glucose level.
Quinoa can give your body a power punch of protein-packed carbohydrates. Also, it has dietary fiber, healthy fats, vitamins, and minerals that you need post-workout. It will boost your weight loss efforts, improve digestion, and increase satiety. For improved taste, you can prepare it with chicken and veggies.
Rice isn’t a bad food post-workout when consumed with a cup of veggies and within two hours of the workout. White rice has more GI than the other varieties but brown rice has more dietary fibers than the white variety. But both are beneficial as they give both glycogen and glucose needed to replenish your energy level.
Eggs are suggested for a post-workout meal because they contain essential amino acids and proteins. Also, they have water-soluble and fat-soluble vitamins and minerals. And you should consume whole egg instead of only white as many people avoid eating yolk due to its texture or smell.
- Cottage Cheese
Nutrients you need post-workout are available in cottage cheese. For example, take vitamin D that is needed for overall well-being and you will be surprised to know that the commercial variety of cottage cheese is fortified with this essential nutrient. It is also a good source of protein and calcium.
- Greek Yogurt
Greek yogurt is more beneficial than regular yogurt as it contains more protein you need post-workout. Also, it can prevent hunger pangs for a long time. And it can be taken as a salad or a smoothie.
Tuna especially canned tuna has many advantages for which it is considered a great meal for post-workout. It packs a rich amount of omega-3 fatty acids, can prevent oxidation of hemoglobin and myoglobin, and help decrease mercury toxicity. And you can make a delicious post-workout meal by preparing a piece of tuna with some green leafy vegetables.
Chicken is a great choice for a post-workout meal for those that love non-vegetarian food. Its advantage is that it has a high quantity of protein that will keep you full for a long time. Since protein is tough to digest, it won’t give you hunger pangs until it is digested completely.
Tofu is an excellent source of protein for vegans and vegetarians. And the exciting thing about tofu is that it can be consumed as salad, wrap, sandwich, or with vegetables.
Get re-energized with a low-calorie mushroom diet. It is easy to make and it gives quick recharge. And you can enjoy mushrooms with vegetables or in soup.
- Protein Powder
It is a great choice for those who are always on the go and get little time to prepare a meal. Protein powder can be used to make a quick smoothie that is both delicious and nutritious. And it can be added to everything including berries, milk, yogurt, and even water.
Avocado is a high-calorie food but it is loaded with all essential nutrients you need post-workout. It contains dietary fiber, healthy fats, and vitamins A, C, E, K, and B6. Also, it has many health benefits like it can aid in weight loss and improve your cardiovascular health.
The right time for a post-workout meal
You should have your post-workout meal within 45 minutes to 2 hours of completing your workout. It is better to keep the meal ready for consumption after the workout.
Once you have completed your exercises, you will need some rest to refresh your body and mind and get ready to have your meal. And you won’t want to prepare your meal in the resting time.
Drink plenty of water
If you work out daily, you should drink 3-5 liters of water in a day. Also, it is better to make a quick electrolyte solution by adding 1 tsp of sugar and a pinch of salt to it. The electrolyte solution helps balance the salt in body fluids that is good for maintaining blood glucose levels.
Disclaimer: Users should be careful about their selection of post-workout meal. Some foods could cause allergies and others could spike blood glucose. Consult your dietician before choose a post-workout meal.