It isn't just your workouts and exercises, but to stay healthy, it is important to eat a well-balanced diet.
The trick for getting best results for reaching the weight loss goals that are set is to get optimal nutrition after the strenuous workouts.
Let us see why it is important to follow a proper diet after a workout! Generally, after a heavy workout, the glycogen levels in your muscles get depleted.
A carbohydrate and protein-rich food can help replenish the depleted levels of glycogen and can build and repair the tired muscles.
Choosing from the healthy foods listed below, post the exercise, can keep you feel refreshed and restore your energy levels.
Egg whites can be an excellent post-workout meal. Let us see why! Eggs are protein rich and have very high levels of nutrients. The reason they are an excellent source of protein is that they contain all the essential amino acids that are required for our system to be able to digest and absorb them.
Now, the yolk contains very high levels of calories, fat and cholesterol, more than what our body might require. Discarding the yolk and having only the egg whites would be a better choice, as they have no fat or cholesterol. The best way to have eggs after your workout is to have five egg whites and one whole egg mixed together - to extract the maximum benefits of the egg whites as well as the yolk of one egg.
Being exhausted after a workout, your body might want to restore the lost energy. One of the best ways to replenish the energy levels is to have whole-grain breads. As they are rich in fibre and protein content, consuming them will go a long way in re-energizing yourself. But it is important to have them 30 minutes post the workout to enhance the muscle-protein building and repair.
Cottage cheese is a good post-workout food, as it is rich in protein. A nice point to be noted is that one cup of cottage cheese boasts of about 25 grams of protein. Since it is loaded with the slow-digestive protein called casein, cottage cheese can also be had after night-time workouts for body muscle repair.
Consumption of whey protein is also another good option. It leads to the increase in the production of insulin, which your muscles would love after a workout. Let us see why! The increased insulin production helps the muscles in the absorption of glucose and in replenishing their energy reserves. Whey protein also contains the muscle-building amino acids. But a word of caution! They are to be consumed only under medical supervision.
Handful Of Nuts:
A handful of nuts is the best option to replace the depleted levels of glycogen in the muscles. They maximize your energy levels and promote muscle synthesis.
Cereal With Fruits And Nuts In Milk Or Curd:
Cereal combined with yogurt or curd is a great source of carbohydrates. Also, when fruits like strawberries are added to it, they provide the necessary micronutrients to our system, which can bring a great relief to muscle soreness after a vigorous workout. The carbohydrates present in cereals take care of the muscle's glycogen-replenishing activities.
Natural Protein Shakes:
Protein shakes are a good source for immediate protein requirements. Natural protein shakes, when combined with fruits or peanut butter and milk, can act as a good supplement to energize your sore muscles.
To conclude, hitting the gym in itself is half the battle won. By supplying your body with the essential proteins and carbohydrates after your workouts you can best improve your overall health and wellness. Hence, incorporating the above-listed foods into your diet can help you achieve your fitness goals.
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