10 Best Foods to Recharge Your Body after Workout
During work out, the glycogen reserves in the muscles are used up as energy. Therefore, the body needs the proper nutrients to recover and build muscles for future training sessions.
If you don’t know how to do this, then you’re in the right place. Stock up on these 10 best foods to recharge your body after workout and restore your energy level for improved results.
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These yellow fruits work as great snacks after you’ve finished exercising. They provide carbs and potassium to help with muscle recovery as well as sugar to boost depleted energy levels and bounce back as new. You can either add them in smoothies or simply peel and eat.
2. Sweet potatoes
No post-workout menu is complete without sweet potatoes. They are low in calories which makes them perfect if you aim to control your weight and blood sugar level. Also, the carbs, fiber and potassium content work wonders in recharging your body after workout.
In addition, studies show that sweet potatoes work as a medicinal plant with anti-cancer, anti-diabetic, and anti-inflammatory properties.
Whole eggs are highly rich in bio-available protein and nutrients, which turns them into a great ally for muscle recovery and satiety. They include minerals, vitamins and essential amino acids which facilitate tissue growth, energy production and efficient absorption of nutrients.
They are easy to prepare and can be included in a lot of recipes due to their versatility.
Chicken is another great source of easily digestible protein which can be consumed after a workout. It contains less unhealthy fat than other types of meat, thus preventing adipose inflammation on the body.
The lean protein and carbohydrates team up to ensure an adequate recovery of your body all the while increasing your satiety level without making you feel excessively bloated.
If you’re not into chicken, salmon is also a rich source of protein that can be turned into a great post-workout meal.
Salmon is rich in omega-3 fatty acids which stimulate protein synthesis and healthy fats that contribute to the proper functioning of the cardiovascular system. In addition, salmon contains bioactive peptides, small molecules of protein which are essential in reducing inflammation and onset of muscle soreness.
6. Leafy greens
Leafy greens such as kale, collard greens, spinach or broccoli are full of vitamins C, A, E, magnesium, calcium, potassium and play an important role in restoring glycogen levels after a training session. Moreover, they include lots of antioxidants which prevent or reduce post-workout inflammation.
Quinoa is a very efficient combination of healthy carbohydrates and plant-based protein working together to promote satiety and speed up recovery. Its rich content of vitamins, minerals and healthy fats also contribute to appetite control while filling you up with the nutrients you lost during workout.
Nuts might be small, but they are huge nutrient providers. They contain protein, dietary fiber and healthy fats and vitamins that fill you up very efficiently until it’s time for a more substantial meal.
Either in your salad or smoothie, consuming nuts immediately after a workout helps restoring the depleted glycogen stores and refuels your body for other post-workout activities. So, don’t be afraid to go nuts…peanuts, almonds and the like.
If you’re not a fan of avocado, it really is your loss! This fruit is loaded with monosaturated fat, the healthy kind, aiding in the muscle healing process, as well as vitamins A, B, C and E supporting carbs and protein metabolism.
Studies have also shown that avocado is efficient in managing weight issues and reducing the risk of cardiovascular diseases.
10. Greek yogurt
This portable source of protein and carbs is a great snack option to recharge your body after workout. It keeps you in control of your hunger while enhancing post-workout recovery.
Make sure to consume plain, natural yogurt which includes important amounts of zinc, potassium and calcium, a very important mineral in building strong, dense bones. You can add dried fruits or seeds to make it more appetizing.