If you are one of those fitness freaks who ride high on the feel-good, post-workout mood, now is the time for you to reward your fitness with foods that help refuel. Eating after an exercise session is key to having good health while preventing muscle breakdown, restoring glycogen, and ensuring a speedy muscle recovery; however, you need to choose the right food though. Here we have rounded up a list of the superfoods you can consider eating after a strenuous workout session –
Bananas are one of the most easily portable healthy snacks, which offer potassium and carbs. Potassium and carbs are post-workout, muscle-friendly nutrients. You can add one or two bananas to a whole grain pancake or toss them into a delicious yet healthy smoothie. You can also mash them over a toast and eat with peanut butter.
Eat organic quinoa
This may be a tiny grain but packed in healthy plant-based protein and carbs. These two micronutrients work with your body for an expedited post-workout recovery. If you are a too-busy-to-cook and eat person, you can always plan ahead and buy some organic quinoa to stock for the whole week or a month.
Add organic dried golden berries to your diet
Golden berries are orange-colored, bright fruits and are related to tomatillo. Golden Berries, just like tomatillos, come wrapped in papery husk known as calyx, which needs to be removed before eating. Golden berries are also referred to as Peruvian groundcherry, Inca berry and cape gooseberry. Health benefits of organic dried golden berries include – They are rich in nutrients, antioxidants, and they often prove to boost our immunity. Try making Chocolate Goldenberry Fruit and Nut Bars someday.
Eggs are the largest storehouse of bioavailable protein, which helps restore and boost our muscle storage after a strenuous workout session. Eggs are easy to cook and delicious to eat. Pair them with almost anything and you are good to go. In case you are too busy to shop ahead, order online while you are at work and they will be delivered right at your doorsteps before you will even know about it.
Add Yacon Syrup to your post-workout diet
No, Yacon Syrup won’t add to your weight gain. It has Fructooligosaccharides that effectively functions as fermentable and soluble fibers that could only benefit your health. Yacon Syrup packs high in potassium and antioxidants. Besides, it is effective against constipation and often proves successful in lowering the blood sugar levels. Add this to your smoothie or pancakes instead of honey.
The protein that chicken brings to your body is easily digestible, hence it is good to be added to your daily post-workout diet. Have it grilled, roasted, or boiled with a sprinkle of salt and black pepper – chicken provides your body just enough protein. Besides, you can toss it into a salad, lettuce wrap, or even go for slow-cooker recipes. You won’t need ample time to prepare it. You can even prep a chicken meal while doing other house chores. It doesn’t require you to stand next to it.
Chickpeas pack in fiber and eating them before workout might cause digestive distress, however, if you eat them after exercise, they help replenish your blood sugar levels. Chickpeas are considered one of the most recommended superfoods for post-workout diet. They are a good source of carbs and plant-based protein. You can try Hummus Trio this weekend after your Sunday workout session. It’s tasty as well as healthy.
Yogurt provides you portable calcium and protein – two nutrients that help expedite your post-workout recovery. Today’s market has many types of yogurt to offer, but you should skip the flavored ones and pick the plain one. Season it with either maple syrup or honey to taste. You can also add yogurt to your smoothie instead of protein powder.
Add salmon to your post-workout diet
Salmon provides protein for your muscle recovery. It has healthy fats that help minimize joint inflammation and also keeps your cardiovascular system in its best form. Salmon is one of the quick-cooking foods, which can be a totally post-workout, weeknight-friendly dinner. Try pan-seared salmon with apple and kale salad this weekend.
A handful of nuts is enough to provide your body the required amount of protein, healthy fats, and fiber. Nuts keep your stomach full for longer and you will not feel the need to binge-eat. You can keep a small packet in your work bag and munch some while out for work or coming back home. There’s not much you need to do to eat nuts. Just buy some beforehand.
Oatmeal makes an ideal choice to be added to your post-workout diet
After exercise is the best time to enjoy a comforting yet healthy carb food like oatmeal. Oatmeal happens to replenish your worn-out muscles. You can plan to cook up a batch ahead of time and just microwave and eat after you are done with the workout. Oats are simple grain that can be cooked in a flash. Even the busiest person in the world can make time to prep himself a bowl of oats.
Sweet potatoes are the most popular amongst nutritionists, dieticians, and fitness coaches, because they have fiber, carbs, and potassium to help in the post-workout recovery process. They are not only delicious but also versatile and to be dressed up or down in several ways. Try sweet potato casserole this weekend. You can also invite some friends over it.
Besides these 10 superfood post-workout foods, you can also consider trying our organic maca powder and cacao powder to prep several recipes with. While maca powder is known to increase libido in men and women and fertility in men, cacao powder helps lower the blood pressure since it packs in flavonoids. Cacao powder is also recommended for reducing diabetes risk as flavonoids happen to increase insulin sensitivity.
Eat right, stay fit!