Post-workout nutrition: To build muscle, it is not enough to reduce calories. In addition to a healthy diet, it is important to lift weights. You have to be active all day, coupled with regular workouts, to achieve the desired goal. Although training takes a lot of effort, people should get themselves to do it consistently. When it comes to meals, everything you eat after a workout plays a vital role in muscle recovery. Appropriate amounts of nutritious food can speed up the recovery period and reduce muscle soreness the next day, also known as delayed muscle soreness (DOMS).Also Read – Real Life Weight Loss Journey: I am a lawyer, a diabetic who lost 50 pounds by NOT starving myself
Relying solely on protein bars and shakes is not an advisable way to supplement your body after a strenuous workout. One should not limit oneself to a few things; Instead, a variety of foods should be included to make the meal tempting and digestible. Read also – Viral Video: Bride and Groom Do Pushups on the Wedding Stage, Set Important Fitness Goals | Regard
Rohit Shelatkar, VP at Vitabiotics, Fitness & Nutrition Expert shares a few things that can help your body recover and complete the diet: Also Read – What Is Acid Reflux And Foods To Avoid In Acid Reflux: Explained
Eggs are high in protein. By eating three whole eggs after your workout, you can speed up the process of muscle regeneration and replenishment. In addition, eggs also provide the necessary vitamins such as vitamins A, D, E, B12, B6 and K.
It contains two types of protein – whey and casein. The former is known for its ability to quickly replenish muscles after a workout. The latter, on the other hand, is a slow-acting protein that also provides relaxation during sleep. With such properties, cottage cheese turns out to be a great snack before or after a workout. You can even pair it with whole wheat toast or sauteed vegetables to add flavor to your meal.
The widespread salmon is a tasty source of omega-3 fatty acids, protein, vitamin B, potassium and selenium. The omega-3 contained in it can reduce inflammation in the body. In addition, its high potassium content helps replace electrolytes lost during exercise. Salmon is also a great source of protein that helps repair and rebuild muscles after a workout.
Nuts are loaded with essential nutrients and micronutrients. A handful of almonds, cashews, or walnuts after your workout can provide the protein, fiber, and healthy fats you need. You can even add seeds like pumpkin, sunflower, or chia for a flavorful mix to nibble on after your workout.
A complex whole grain product filled with the goodness of two essential post-workout care products – carbohydrates and protein. Quinoa is a vegetable source of protein, has a high nutritional content and is also gluten-free. It is suitable for diabetics as it has a low glycemic index. Quinoa is high in fiber, making it suitable for a diet designed to help you maintain a healthy weight. To make your meal always richer in protein, you can eat it with fish, chicken, fruits or vegetables.
Bananas are high in fiber and low in calories. It’s also a source of good carbohydrates and will give you the energy you need to handle your hard workouts with ease.
Avoid any type of salty processed foods, packaged energy, or protein bars as these are full of artificial sweeteners that can hinder your fitness journey. Replace soda or sweetened sports drink with pure coconut or regular drinking water. These options will help you rehydrate without adding extra sugars or chemicals to the body. It is safe to close by saying; Workouts must be combined with mindful meals to get the maximum benefit.