10 Foods good after your workout
Ever wonder what to eat right after your workout? This famous “window of gains” might have you extremely confused and probably scavenging for any type of food right after your workout session.
Truth is it doesn’t really matter how quick you eat after your workout, what we need to be looking at is the quality of what you eat. Staying on top of your post workout nutrition is how everyone else is at the gym almost every single day. Keeping nutrition a priority is crucial to help accomplish any goals you may have. We can all agree that it is fundamental to eat balance combination of carbohydrates and protein after working out. It will help improve your recovery, boost performance, and muscle growth. Here is a list of 10 foods you should be eating after your workout.
Consuming about half a cup of a hearty grain or carbohydrate will provide you with energy necessary for quick recovery. If you work out early in the morning, eating some quinoa in the afternoon can fuel you with protein and carbohydrates, great for muscle recovery and energy.
Hearty grains like cereal and oatmeal can be a great post workout snack. They can be beneficial for restoring your muscles’ energy levels. You can add more nutrients by complimenting these with milk or yogurt. Oatmeal, which is abundant in carbs and fiber, can be garnished with a high-protein compliment like almond butter or scoop of protein powder. Check out Iso-Wurx Protein
and the flavors available to make your oatmeal tastier.
Full of complex carbohydrates, Banana should be one of your go to post workout foods, packed with fiber and potassium.
Fruits, like Kiwis, are dense in easily digestible carbs, as well as enzymes, helping nutrients get shuttled faster and absorbed to your fatigued muscles. Fruits are also rich in antioxidants, which can play crucial part in fighting fatigue and inflammation, decreasing muscle breakdown.
Some Greek yogurt has double the amount of protein compared to traditional yogurt, which makes it beneficial for post-workout recovery. You can mix it with heart grains or fruit, and even blend it with a serving of Iso-Wurx Protein.
Even if you're not weight lifting, that doesn't necessarily mean muscles don't need to be fueled. Sometimes we focus way too much on the carbohydrates, and we forget that protein is responsible for muscle repair and maintenance too.
Chicken is rich in omega-3s, protein, and amino acids which contribute to cellular energy metabolism. Amino acids are building blocks for muscle growth and recovery, making chicken or any other protein source a key component for your post workout nutrition. One cup of boiled chicken breast contains approximately 39 grams of protein.
You may also choose other sources of protein like lean steak or turkey.
Eggs are packed with protein and nutrients, ideal for post workout consumption. Hard boiled eggs are extremely time efficient and easy to carry around. They are rich in protein and fats needed to recovery properly. If you do decide to try these as a recovery meal, make sure you eat a fruit with it, remember you need a combination of protein AND to replenish your glycogen stores.
Ideal for rapid recovery, salmon is high in omega-3 fatty acids and protein. It also contains vitamin B6, vitamin D and vitamin B12 for energy. Salmon helps regulate insulin level and increase strength and energy.
Tuna is also high in protein and easy to spread on bread. Making it a quick post workout fix.
Depending on your goals, anywhere from 10%-20% of your diet should contain fat.
Coconut oil stands out among other types of fat.
Coconut oil contains Medium Chain Fat (MCT’s). Because of the way it gets that get absorbed in the bloodstream, this fat is ideal for stamina, recovery, and endurance. It can be added to smoothies or used for cooking. It can even be thrown into baked goods instead of butter. Perfect for a nice post workout treat.
Coconut Oil has become increasingly popular and touted as a healthy fats powerhouse food, delivering various medium chain triglycerides that help boost energy, focus, and immune function.
Another coconut product great for recovery is coconut water. Electrolyte balance is critical during and after exercise, and many people look to sports drinks to rehydrate. However, those sports drinks can come with unwanted additives such as sugar or other processed flavoring. Coconut water is perfect for electrolyte and carbohydrate replenishment. It can be taken throughout the day, before, during, and after any physical activity.
Dense in complex carbs, beta-carotene, fiber, vitamin C, and potassium. Being carb powerhouse, sweet potato helps restore glycogen level from being depleted after an intense workout.
Starchy vegetables are full in antioxidants too, fighting inflammation and replenishing muscles.
Eating nuts and seeds after a workout can replenish your energy levels. Nuts are a quick and easy fix packed with all the macronutrients, containing protein, carbs and fat.
When combined with carbs like apples, bananas, or bread, peanut butter can be a great recovery food. Because of the macronutrient base, peanut butter is great for muscle growth and gaining muscle mass.
If you are looking to consume quick absorbing protein, you can’t go wrong with a simple, straightforward protein shake like Iso-Wurx
. This is great for people who may not feel like eating anything after a workout.
Iso Wurx is an all in one complete bio-available protein, containing all of the essential and non-essential amino acids. These amino acids are in charge of preventing muscle tissue breakdown.
In addition, IsoWurx contains cysteine, protecting the cells from free-radical damage, and supporting the entire immune system.
You will hear and see others eating a variety of things, but in the end you know what is healthy for you. And you will only be cheating yourself and sabotaging your own goals by looking the other way. Try these whole foods after your workouts, try those 15-60 minutes after, and see which ones make you feel better. Switch it up from time to time, and most importantly, listen to your body and find a balance that works for you.
Results may vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
-Tipton, K. D., Rasmussen, B. B., Miller, S. L., Wolf, S. E., Owens-Stovall, S. K., Petrini, B. E., & Wolfe, R. R. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology-Endocrinology and Metabolism, 281(2), E197-E206.
-Tipton, K. D., Elliott, T. A., Cree, M. G., Aarsland, A. A., Sanford, A. P., & Wolfe, R. R. (2007). Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. American Journal of Physiology-Endocrinology and Metabolism, 292(1), E71-E76.
-Wilson, J. and Wilson, G. Contemporary issues in protein requirements and consumption for resistance trained athletes. Journal of the International Society of Sports Nutrition, 2006.
-Robergs, R., Pearson, D., Costill, D., & Fink, W. (1991). Muscle glycogenolysis during differing intensities of weight-resistance exercise. Journal of Applied Physiology, 1700-1706.
-Ivy, J. (1998). Glycogen resynthesis after exercise: effect of carbohydrate intake. International Journal of Sports Medicine, 142-5.
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