Workout is well optimized by eating the right food after the stress. The American College of Sports Medicine recommends carbohydrates within the first 30 minutes of stopping exercise to optimize the update of glucose and amino acids into muscles, but other research suggests that the body is primed for recovery for the first few hours after exercise. The foods listed below are healthy to be consumed after workout
Turkey is a very rich source of high-quality protein to provide the essential amino acids your body needs to recovery after a workout. Protein requirements vary by sport and how long you’ve been training. But as a general rule, endurance athletes need about 1.2 to 1.4 grams per kilogram of body weight, and serious strength athletes need 1.6 to 1.7 grams of protein per kilogram of body weight. What’s more, for athletes trying to maintain a lower body weight, a higher-protein diet may help retain muscle mass while keeping body fat levels low.
Peanut butter is a good source of plant-based protein and healthy fats. It’s much more affordable than other nut butters. A tablespoon of peanut butter packs about 95 calories, four grams of heart-healthy monounsaturated fat and 3.5 grams of hunger-squashing protein. Peanut butter is loaded with vitamin E, magnesium and the necessary B vitamins needed to convert food into energy. In fact, vitamin E plays an essential role in helping to prevent free-radical damage after heavy workouts so you can recover more quickly. Whenever possible, opt for an all-natural brand of peanut butter with no added sugars or oils.
Nutrient-packed eggs are considered a “perfect protein,” meaning that the protein found in eggs is of the highest biological value and serves as the gold standard against which all other proteins are measured. Since eggs provide all nine essential amino acids, eating a meal with eggs post-exercise can aid in repair of body tissues and in muscle-strength gains. Indeed, studies show that the protein in eggs promotes a significant increase in resistance muscle strength among athletes. One large egg provides 70 calories, six grams of high-quality protein, five grams of total fat and a wide variety of important vitamins and minerals, including iron, vitamin D, zinc and choline.
Watermelon is 92 percent water, making it the perfect choice to help rehydrate. Two cups of watermelon have just 80 calories and is a good source of vitamin C, lycopene, potassium and vitamin A. What’s more, an amino acid in watermelon, L-citrulline, has been shown to help maintain healthy blood vessels, increase nitric oxide and improve blood flow. In a small study, athletes who consumed watermelon juice experienced up to 40 percent less muscle soreness 24 hours after exercise compared with athletes who didn’t consume watermelon juice.
Berries are rich in immune-boosting, disease-fighting antioxidants, which can help squash the oxidative stress the body endures after intense bouts of exercise. The antioxidants in berries help mitigate the high level of oxidative stress (which leads to further muscle-tissue damage) associated with exhaustive exercise. Fortunately, by increasing intake of antioxidant-rich foods like berries exercise-induced muscle damage and inflammation caused by free radicals is diminished. In addition to being rich in antioxidants, berries provide a substantial amount of carbohydrates, which helps replenish muscle glycogen stores. One cup of fresh berries provides around 20 grams of carbohydrates, making them a good place to start when you need to amp up the amount of carbs in your diet.
Greek yogurt contain 14 grams of protein and just 100 calories per six-ounce serving, it boasts an ideal protein-to-calorie ratio, which makes it a great post-workout treat. Greek yogurt is an easy, portable snack you can enjoy after working out or use to make great recovery drinks. Keep in mind that you’ll want to stay away from sugary “fruit on the bottom” varieties, as these are loaded with refined sugar and unnecessary calories.
Quinoa has more protein than most other grains (four grams per half-cup serving) and is rich in iron and fiber. It’s considered a complete protein, meaning it provides all of the nine essential amino acids the body needs to function properly. The benefit of consuming a complete protein post-exercise has been well documented, and studies show a link between protein-rich foods and increases in physical performance, training session recovery, lean body mass, muscle hypertrophy and strength. An additional perk of this trendy superfood? It’s also gluten-free.