Post Workout Foods:-
If we want to see stay fit, stay strong and young. then we all know that we should workout on our daily basis. So for this our post workout meal is considered a very important meal after our workout this combination helps in our recovery of our muscles which are broken during our workout, it helps them to recovery and also helps in increasing our muscle mass and we need to pay attention that our meal contains high protein , carbs and good fats in a limited quantity.
During exercise, we do weight training, strength training , cardio and many more exercises. our body’s muscles break down during our workout , so for their quick recovery, we should increase the amount of protein in our post workout meal high quality protein that will help in quick recovery. After doing instant workout is that we have to keep carbs and protein in (2 to 1) ratio in our meal that means we have to keep carbs from 25 to 45 grams in our post workout meal and protein from 15 to 20 grams if other. In the same place, apart from workouts, you do exercise like jogging cardio, then you have to change the quantity of your ratio, then you will have to keep carbs and protein in (3 to 1) ratio in your meal, that means you will have 30 to 60 grams in your meal. up to carbs and 10 to 20 grams of protein.
Best Post workout foods that can help us to recover our muscles after our Workout:-
- Egg
- Post workout recovery smoothie
- Whey protein
- Yogurt and fruits
- Peanut butter sandwich
- Fruits and veggies
- Sweet potato
Egg is rich in protein
Eggs are the perfect post-workout snack boiled egg with toast or simple plain boiled egg It is a very good source of protein we get at least 5 to 6 grams of protein in 1 boiled egg or we get plenty of carbs, multivitamins and minerals. We get many more types of amino acids, which help us a lot in the recovery of our muscles after our workout, we should take protein rich diet within 1 to 2 hours after our workout, if we do this then give us very good results. 4 to 5 eggs is considered good for a person to take in his post workout meal after a workout.
Post workout recovery smoothie
This smoothie is a very good option for us to take after our workout because in this we get all our nutrition which we need in just a one glass of it after our workout and after drinking smoothie Refreshment also comes in our body . in this we can also add more ingredients from our side such as dry fruit peanut butter protein powder chocolate powder and many more things for a better taste .protein ,carbohydrates and many amino acids are needed for our muscles to recover which completes this smoothie, we can make it with curd along with milk with water, by the way, in post walkout meal, we mostly prefer water, if any of you have issues with digestion, then you can make this smoothie with water . it will give you good results in your recovery.
Whey protein.
We consider whey protein as a protein supplement, we get plenty of protein in this supplement and it is also an eaisly digestive, taking it improves our performance in our training session . it also increases our strength and also improve our immune system . many good type of amino acids found in it are helps in the recovery of our muscles After our workout, we get about 20 to 24 grams of protein in a per scoop, we mostly include it in our post workout meal, we have to consume it within 20 to 30 minutes of our workout for best results .we take it in water after our workout as it is easily digestible with water.
Yogurt and fruits.
Yogurt and fruit both are the best option for our post workout meal, it is our choice that we take both of them together or these two separately, in both case we get a good amount of protein in it. its also contains fatty acids & multi vitamins & minerals which helps in our recovery, muscle growth and also boosts our immune system after our workout. in fruits we can have many options like Banana, Pineapple, Kiwi, Blueberry, Mango And many more . moreover, in every cup of yogurt, we get about 20 to 25 grams of protein.
Peanut butter sandwich.
Peanut Butter Sandwich this is also a very good option for us to take in our pre workout meal, in this we get good amount of protein, carbohydrates, good fats or other nutrition which helps in fast recovery of our muscles, it is also delicious in the test. It is very good . it is also very easy to make and this sandwich also helps in our weight gain, weight loss and muscle gain, it is also very good for our heart health and moreover it also helps in the sugar level of our body. and in a serving of 2 tablespoons of peanut butter, we get at least 200 calories.
Fruits and veggies.
Fruits and veggies are a great option for our post workout meal because veggies are rich in vitamins and minerals like potassium and fruits are our source of protein and carbs, so both these foods are great for our post workout recovery meal. But it is also said that we should not take the raw veggies in our post workout meal, we should boil the veggies. if we include fruits and veggies in our diet on a regular basis, then there is a risk of heart disease and stroke in our body are less. It will also be good for our eyesight and if any of us have digestion issue then we should definitely include in our post walkout meal.
Sweet potato.
Sweet potato is also a very good option for us to include in our post workout meal, if we take sweet potato in our post workout meal, then we get good amount of copper, healthy fats, vitamin C, carbs and also good nutrition. They are known to help us recover our muscles after our workouts, although studies show that sweet potatoes are a great source of energy. We can include sweet potatoes in both our pre and post workout meals.
