The 14 Best Things To Eat After A Workout - Healthy Mates Ideas

The 14 Best Things To Eat After A Workout

Don’t let all that hard work go to waste!

1. Eggs

Eggs
Protein and carbs are the  two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturaly contain vitamin D. Also, don’t let the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.

2. Quinoa

Quinoa
For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice,  and requires less time to prepare.

3. Orange Juice

Orange Juice
Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you will also get significantly more potassium than you world from popular sports drinks,  which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.

4. Kefir

Kefir
Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11-14 grams of “complete proteins”, which do not occur naturally in the body.  Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

5. Bananas

Bananas
Bananas are high in the “good” kinds of carbs you need after a workout. These fast- acting carbs  will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

6. Salmon

Salmon
Not only will you get a large dose of protein, but the anti-inflammatory omega -3 found in salamaon will help rebuild your muscles and increase performance.

7. Blueberries

Blueberries
These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery  after intense workouts.

8. Whole-Grain Pita and Hummus

Whole-Grain Pita and Hummus
This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workaut.

9.Dried Fruit and Nuts

Dried Fruit and Nuts
If you’re crunched for time, a handful or two of this snack delivers a qu ick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple

Pineapple
Pineapples contain bromelain,  a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet Potatoes

Sweet Potatoes
Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutriens,  particularly vitamins B6, C, D, magnesium, and potassium.

12. Kiwi

Kiwi
Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness. Bonus tip: Don’t throw out the skin; it is full of even more nutrients.

13. Water

This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workaut with 2-3 glasses of water.

14. Most Important: Eat SOMETHING

Most Important: Eat SOMETHING
Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles wont properly recover,  and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working out  goes a long way.

 

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