Exercise results in the depletion of the stored glycogen that serves as fuel to your body and damage the proteins in your muscles. You need to recover your energy and repair your damaged muscles. This can be done by eating the right foods after your workout to provide nutrients and glycogen to your body.
Eat foods that are nutritious and rich in carbohydrates. The body converts carbohydrates into glucose to provide an energy source for your body. Here are the foods that you need to eat right after you had your exercise.
1. Scrambled Eggs with Sweet Potato and Avocado
Sweet potatoes, avocado, and eggs are the best foods to eat after your workout. Sweet potatoes contain vitamins and minerals that your body needs to recover from damage caused by too much exertion during exercise. It is sweet but it has low sugar content.
Avocado is known to contain around 20 vitamins and minerals. It is rich in healthy monounsaturated fatty acids that enhance the health of the heart and protects the body against diseases.
Eggs are rich in protein, Vitamin B2, and Vitamin D, B6, and B12, zinc, selenium, iron, and copper. The protein in the egg as well as the minerals help build muscles and promotes the conversion of food to fuel and helps in toning the body. You can eat this food for breakfast, snacks, and dinner.
2. Carrot Sticks, Nuts, and Hard-boiled Egg
Eating hard-boiled egg will provide the protein, vitamins, and minerals necessary to build and maintain your muscles. Carrots and nuts are rich in healthy fats that are good for the body. This snack is easy to prepare. Just boil an egg, cut carrots into strips, and roast nuts. Then place them on a plate and enjoy a healthy snack.
3. Spinach and Egg-white Omelette
Spinach is a vegetable with green and crisp leaves. It is one of the best sources of vitamins and minerals such as iron, magnesium, manganese, calcium, zinc, protein, potassium, Vitamin A, Vitamin C, Vitamin K, and Vitamin B1. It has high dietary fibre content and phosphorous. Cooked with the white of an egg, it serves as a nutritious and healthy snack.
4. Sweet Potato Protein Bars
Munching sweet potato protein bars after your workout is an excellent way of replacing all the proteins and nutrients that have been used up as you exert energy. Sweet potatoes do not contain gluten and can be mixed with any protein powder. Take some along with you when you go to the gym and enjoy a great snack after you are done with your training.
5. Spinach Smoothie
For this smoothie, use spinach leaves and apple and banana to add more flavour. Spinach contains lots of nutrients that can help rebuild damaged muscles during your workout. Apple is rich in Vitamin C while a banana has lots of protein, potassium, magnesium, manganese, Vitamin B6, Vitamin C, and plenty of dietary fibres. This refreshing snack is easy to prepare as well.
6. Peanut Butter Chocolate Protein Shake
Shakes are easy to make and they can quench your thirst after a rigorous workout. Peanuts are known to contain magnesium, potassium, Vitamin E, and Vitamin B6. These vitamins and minerals are known to build muscles and bones and help get rid of toxins in the body.
7. Yogurt and Fresh Berries
After your workout, lots of proteins have been spent by your body and you need to replace them. Yogurt contains amino acids that help build muscles. A low-fat yogurt contains around 15 grams of protein. The fresh berries are packed with carbohydrates that your body converts to energy. This delicious, nutritious, and refreshing snack after your workout is easy to prepare.
8. Tuna on Whole Wheat
Sandwiches are known to be filling. They are not only good for snacks but also for lunch or dinner. Pack your sandwich with protein by using a slice of tuna, which is rich in protein. The whole wheat bread will provide the carbohydrates that will give your body energy.
Working out can make you spend almost all your energy. Vitamins and minerals are also depleted so that you need to replenish what had been spent. Eating food rich in protein, carbohydrates, vitamins, and minerals will help repair damaged fibres and build your muscles. These nutrients will facilitate bone growth and give you more energy.