Fitness and lifestyle

SIMPLE FOODS TO EAT AFTER WORKOUT*

Foods to Eat After You Workout

The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.

Choosing easily digested foods will promote faster nutrient absorption.

The following lists contain examples of simple and easily digested foods:

Carbs

• Sweet potatoes                                                  
• Chocolate milk
• Quinoa
• Fruits (pineapple, berries, banana, kiwi)
• Rice cakes
• Rice
• Oatmeal
• Potatoes
• Pasta
• Dark, leafy green vegetables

Protein:

• Animal- or plant-based protein-powder
• Eggs
• Greek yogurt
• Cottage cheese
• Salmon
• Chicken
• Protein bar
• Tuna

Fats:

• Avocado
• Nuts
• Nut butters
• Trail mix (dried fruits and nuts)
  Protein, Carbs and Fat
  This section discusses how each macronutrient — protein, carbs and fat — is involved in your body’s post-workout recovery process.
• Sample Post-Workout Meals
  Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.
  Here are a few examples of quick and easy meals to eat after your workout:
  • Grilled chicken with roasted vegetables.
  • Egg omelet with avocado spread on toast.
  • Salmon with sweet potato.
  • Tuna salad sandwich on whole grain bread.
  • Tuna and crackers.
  • Oatmeal, whey protein, banana and almonds.
  • Cottage cheese and fruits.
  • Pita and hummus.
  • Rice crackers and peanut butter.
  • Whole grain toast and almond butter.
  • Cereal and skim milk.
  • Greek yogurt, berries and granola.
  • Protein shake and banana.
  • Quinoa bowl with berries and pecans.
  • Multi-grain bread and raw peanuts.
  Make Sure to Drink Plenty of Water

  It is important to drink plenty of water before and after your workout.

  When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.

  During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance.

  It’s especially important to replenish fluids if your next exercise session is within 12 hours.

  SUMMURY  : It is important to get water and electrolytes after exercise to replace what was lost during your workout.