13 good things to eat after a workout to fuel up the right way

things to eat after a workout

If you are thinking about rewarding yourself for a good workout with a juicy, nice cheeseburger, then you should not do that.

What you eat after your workout is almost as crucial as doing the workout in the first place. See, muscles store excess energy in the form of protein and glycogen, and, when people workout, their own body burns fuel from your pre-workout meal, then it breaks down glycogen stored in muscles. In several hours of working out, muscle protein will drop down and muscles start to break down. And, you probably know that, whether it is a meal or snack, your repast should contain some protein as it is the nutrient which helps in repairing your hard-worked muscles. However, there are a variety of protein-rich options at the ready at all times and all protein sources are not created equal. In fact, different protein sources are made up of less or more of 20 important amino acids (the building blocks of protein). To help you find out the good things to eat after a workout, VKool.com collects top best foods to fuel and reload the depleted muscles. Take a look!

Good Things To Eat Before A Workout – 13 Food Options To Fuel Up

1. Eggs 

things to eat after a workout

Protein along with carbohydrates is the two keys of a good post-workout meal. Eggs have the former covered. With just 70 calories each one, eggs pack 6.3 grams of protein and are considered as one of the few foods which naturally include vitamin D. Nevertheless, raw eggs have no advantages over those cooked ones. In reality, cooking eggs allows the human body to absorb almost twice the amount of protein.

2. Quinoa

things to eat after a workout

The next one in this list of good things to eat after a workout is quinoa. This contains dose of carbohydrates, vitamins and nutrients. It also contains more fiber and protein than brown rice, and of course, requires less time to prepare.

3. Orange Juice 

things to eat after a workout

Rather than a Gatorade, you had better go for a glass of orange juice which contains a high amount of vitamin C and potassium. It outreaches the amount found in sport drinks which generally intended for use during the extended exercise, not after. Actually, potassium is a crucial electrolyte which helps the human body to restore its fluid levels. Also, orange juice works well for protein shakes.

4. Kefir 

things to eat after a workout

A fermented milk drink made from probiotic bacteria, kefir, has been growing in popularity. Just only one cup of kefir includes from 11 to 14 grams of the complete proteins, which do not happen naturally within the human body. Those dairy proteins are particularly useful for maintaining lean muscle mass and promoting weight loss results. Whilst the tangy flavor of kefir might take some getting used to, it can mix well with cereal, fruit, and whey protein.

5. Bananas 

things to eat after a workout

We all know that there are many benefits of bananas that people can take advantage of. Yet, not everyone knows that bananas are also good option for post-workout meals. Bananas are rich in good types of carbs people need after a workout. These carbs will naturally help restore the levels of glycogen, thereby helping in re-building damaged muscles. Additionally, they supply lots of great potassium.

Recommend reading: easy banana smoothie recipes

6. Salmon

things to eat after a workout

Not only will you get a large dose of protein when eating salmon, but the omega-3 fatty acids with the anti-inflammatory found in this fish could also help rebuild the muscles and enhance general performance.

7. Blueberries 

things to eat after a workout

Blueberries are among best fruits available on the planet with tons of benefits. These little guys can give the human body lots of antioxidants. In reality, according to some prestigious studies, blueberries could triple the rate of recovery after those intense workouts.

8. Hummus And Whole-Grain Pita

things to eat after a workout

This is a good meat-free option which is also very easy to prepare. Hummus, made from chickpeas, includes both carbs and protein, and the slow-release carbohydrates from the pita will be beneficial in keeping the energy levels up after an intense workout.

Check out: recipes for healthy snacks

9. Nuts And Dried Fruit

things to eat after a workout

When it comes to good things to eat after a workout, nuts as well as dried fruit are good choices. A handful of two of this simple snack can deliver a fast carbs and protein fix. Especially, soy nuts are useful for building muscle mass. Just a half of cup of nuts or dried fruit include 34 grams of protein.

10. Pineapple

things to eat after a workout Containing a natural anti-inflammatory, bromelain, which has been proven to speed up the process of healing bruises, swelling and sprains, pineapples are good choices for a post-workout meal. Also, they are rich in vitamin C which is a key for repairing tissue.

11. Greek Yogurt 

things to eat after a workout

Greek yogurt has double the amount of protein in comparison with regular yogurt. Moreover, it is a good source of carbohydrates. You should mix it with cereal or fruit like berries to give yourself a good treat.

12. Fruit Salad 

things to eat after a workout

Fruits are not only jam packed with carbohydrates, but also include enzyme to help the human body break down nutrients so they could be delivered to the tired- muscles. You should choose pineapple or kiwi to aid muscle recovery and digestion. What is more? Fruits also offer a rainbow of anti-oxidants.

13. Water

things to eat after a workout

This seems too obvious because after a workout, people often drink lots of water to avoid dehydration. However, people are usually failed in properly hydrating themselves – which is a common exercising mistake. To stay energized and feel great, you had better replace every pound lost during your workout with about 2 to 3 glasses of water.

To conclude, the rule of thumb regarding to good things to eat after a workout is to eat something. The human body uses a lot of energy during a workout. If you do not replenish it in one hour or two after finishing, then your own muscles will not appropriately recover, and maybe all your hard work goes to waste.

If you have any nutrition idea about this topic, share your thoughts below this post. We will feedback soon.

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