Introduction
After a stressful workout session, the body requires nutrients can be efficiently absorbed and quickly for repair damaged muscle tissues. As important as recovery is to prevent injury and to enhance performance in athletes as is training. Thus, selection of appropriate post-training meal is one of the most critical aspects of the workout regimen since it can make or mar your workout. In this post, you will learn how to harness snack time to replenish, recover and rejuvenate the muscles in order to boost post-workout performance.
1.Whey Protein Shake
Whey protein shake is perhaps one of the most effective snack options after working out particularly doing strength exercises and HIIT. Whey protein is a fast absorbing protein source which delivers the amino acids required to kick start the sequencing of MPS, which is the construction of muscle tissue after exercising.
This source of protein is good for the human body for other
reasons about its biological value as it contains all the required amino acid
profiles. This stimulates the release of insulin, a hormone helps to transport
nutrients to the muscles quicker, which is ideal when you’ve consumed a bunch
of whey protein after finishing a workout routine.
2.Greek Yogurt with Berries
The reason why Greek yogurt is so beneficial for your muscles after a workout is because it is packed with protein and relatively low calories and fats. It also means the presence of a probiotic that would assist in strengthening the complete body working of the digesting system.
Berries mixed with Greek yogurt is a tasty way to get
antioxidants for the muscle tissue and prevent damage such as oxidative stress
and inflammation that leads to muscle aging. Berries also contain fiber,
vitamins, and minerals required to complement and complete the body needs after
workout session.
3.Turkey and Cheese Roll-ups
A scrumptious snack that is easy to make after the workout is a turkey and cheese roll-up. These are made by wrapping lean turkey slices around low-fat cheese. This snack is rich in protein and accompanies all the amino acids that are necessary for muscles rebuilding which is also rich in tryptophan – an amino acid that aids in causing relaxation and sort of sleep.
After a workout the same turkey and cheese roll-up will also
aid in keeping their blood sugar balanced as well as help build and preserve
their muscles.
4.Quinoa Salad
First of all, quinoa is an ideal protein that has all the amino acids necessary for muscles and body recovery. It is also rich in fiber, slow acting carbohydrate, other nutrients like magnesium which plays roles in muscle contractions and metabolism.
But the primary nutrient quinoa-being high in protein and
dietary fiber makes it perfect for a post workout meal, especially for those
who are looking to perform another set of high intensity workout. Supplements
such as the cucumber, tomato and avocado improves the taste and nutritional
value of this perfect post-workout snack.
5.Cottage Cheese with Almonds
We take cottage cheese after workouts because it is good for the body as well as it has some nutritional value. It’s rich in protein and contains a variable of nutrients that are important for the repair of muscles and recovery from injuries, it has little fat content. Almond added necessary fats, fiber and antioxidants to the snack that is very healthy for people who are involved in intense activities.
With good amount of Calcium, essential for our bones and
muscles, cottage cheese and almonds also contains good amounts of Calcium.
Having this snack also, after any form of exercise, can also assist in boosting
satiety, decreasing inflammation and promoting overall health.
6.Sliced banana and nut butter on whole meal toast
This is the most simplest of meals; take a banana, peanut butter and whole grain toast; this is the best post workout meal as it contains proteins, carbohydrates and fiber. Potassium is an essential nutrient which our muscles and nerves need. It’s also in the banana. In addition, they restock the body's glycogen and put it back on standby for tomorrow's exercise program or workout.
Protein is healthy for our muscles, and fats help lower
inflammation: peanut butter is, therefore, perfect in promoting muscle
recovery. Whole grain toast adds even more fiber and complex carbs to the meal,
which will keep you full longer and give you longer bursts of energy.
7.Edamame
Edamame as a product of immature soybeans, it is a rich source of protein for vegetarian and nutritional fiber and nutrients. That is why this dish of green beans may increase muscle mass, decrease inflammation and maintain stable blood sugar, that is why, these beans are perfect to be eaten after training session.
Another benefit of edamame is that it has antioxidants that
helps protect the muscles from free radical induced motor-neuron toxicity.
Consuming edamame as a part of post workout meal is also beneficial for the gut
and overall health as well.
8.Nut Butter and Apple Slices
Spread / nut butters such as almond, cashew or sunflower seed butter can be an ideal additions to post workout meals as they contain good amount of fats, proteins and fibers for muscle repair and for counteracting hunger. This snack forms a pleasant and healthy snack, after workout sessions when combined with apple slices.
Vitamin C, dietitian fibers, potassium, antioxidants and
pectin, another type of fiber, can reduce inflammation, promote gut health, and
may help manage blood sugar, some of the vitamins and minerals in apples. Nut
butter together with apple slices after workout can also aid to supplement more
of healthy fats which are good for hormonal and health wise.
9.Chocolate Milk
It may sound odd to have a glass of chocolate milk after working out, however the drink contains valuable nutrients that can replace exhausted minerals. Being rich in high quality protein, carbohydrates and the essential unsaturated fats, Omega 3 is an ideal source of energy for the body builder after a rigorous session and thus it consists of.
Chocolate milk works because it contains carbohydrates which
can replace the glycogen storage, and it can help gain back the energy and
regain the strength that have gone away during muscle and tissue breakdown.
Secondly, the fat content gives you a long lasting source of energy to make you
endure the workouts.
10.Homemade Protein Smoothie
Protein smoothies are easy to prepare, easy to consume and more importantly, can be prepared at home depending on the nutrients you want to supplement your body. It’s ready in a short time, no matter what’s available or liked, one can add protein supplements, fruits, vegetables and nuts.
It is a great source of protein, carbohydrates, and vitamins
and minerals in particular making it perfect for muscle recovery during a
muscle building regime. But just as importantly it also means they can aid
hydration and optimize gut function and flavor as well as the general recovery
and performance.
Conclusion
Choosing a proper snack which should be consumed right after workout is one more important aspect in exercising, because the proper balance of nutrients can impact the recovering and future performance. Some of the ideal foods to be taken in after exercise are whey protein shakes, greek yogurt with berries, turkey and cheese roll-ups, quinoa salad, cottage cheese and almonds, Bananas and peanut butter on whole meal bread, edamame, nut butter and apple slices, chocolate milk and homemade protein smoothies.
By including these foods you’ll be fixing your muscles and
at the same time promoting holistic health and longevity as a result of the
nutrient dense snacks. Therefore, feed your body the right food and ensure your
body has the chances of making its dream of a fitter body come through.
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