Post-Workout Foods You Should Be Eating

You’ve completed a great workout, and now you’re ready for some nourishment. Intense exercises require you to consume enough nutrition to fuel and refuel your muscles after a gruelling workout. Eating the right foods after exercise can help you recover quickly, build muscle, lose fats, and replenish lost energy. 

Here are some foods you should incorporate into your post-workout routine:

EGGS

Eggs are an excellent source of protein. One egg contains about 6 g of protein, which is roughly 10% to 13% of the recommended daily value for adults. After a rigorous workout, muscles are starting to build up through a process called protein synthesis. Eating whole eggs (not just egg whites) can trigger a higher muscle-building response in the body. This post-workout wonder food contains a range of vitamins (A, D, E and K) and minerals, like phosphorus and iron. Eggs also contain essential amino acids for muscle recovery and support muscle growth. Whether its sunny side up, scrambled or hard-boiled, eggs are nutritious and yummy post-workout snack. 

SWEET POTATOES 

Eating a sweet potato post-workout is ideal as they contain copper, which can help replenish energy levels and protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights. Just one cup of baked sweet potato contains 36% of your daily copper needs. As well as being extremely rich in Vitamin A and Vitamin C a medium sweet potato can provide 12% of daily potassium needs. Potassium is a salt the body uses to help manage several processes, including sweat, nerve functioning, glycogen and fluid management, and blood pressure. When potassium is deficient in the diet, or when the movement of potassium through the body is blocked, your nervous and muscular systems can become compromised. 

YOGURT 

During an intense workout, muscles undergo stress. Choosing a proper post-workout food is crucial in the healing process of muscles. Yogurt’s nutrient content provides essential calcium, carbohydrates and proteins for muscle repair. Make sure to choose a plain, low-fat Yogurt and add this to your post-workout meal. Try to avoid Yogurts with added sugar as it can increase your calorie intake and make you feel more sluggish.  If you want to mix things up, add some berries and granola. Surely, you’ll enjoy a healthy snack with a perfect balance of protein and carbs. 

TUNA 

If you’ve never tried a tuna recipe or just simply a canned tuna after a workout, maybe it’s about time to give it a try. Tuna is an excellent source of lean protein but does not provide carbohydrates. Eating tuna is ideal for anyone trying to build muscle and lose fat. It also contains plenty of omega-3 fatty acids which can help in keeping your heart healthy. You can be creative in preparing your canned tuna snacks. You can stuff it with vegetables like tomatoes, celery, onions, carrots, etc. If you’re on a low carb diet, tuna salad is the perfect dish for you. 



PROTEIN SHAKE

After a tiring workout, your body needs fluids to replenish and rehydrate your system. Protein Shakes are an easy post-exercise drink that can speed up recovery time and increase your strength. Drinks that contain protein and carbohydrates can support muscle growth, repair and helps in replenishing lost energy. Drinking a protein shake after an exercise can also boost your metabolism, making you feel fuller longer. 

It is important to realize that starving your body after a long and rigorous training session is not recommended by experts. Strenuous workouts require fueling yourself with the right foods and proper nutrients to achieve an optimal result.