Workout’s are tough, you have to muster up the energy to get your blood pumping. We all have tons to do with our day to day lives, and slipping in a workout is a great accomplishment! A lot is involved with a workout whether it is how to train for the results you are looking for, what activity to participate in, or simply what to eat before or after your workout. But the bottom line is, we all know the key to working out is nutrition. We broke down the 5 smartest snacks you can provide your body after your workout!
When it comes to your daily workout, amongst the many things that benefit your health, enjoying a snack post the training session is recommended. Normally, you may be grabbing a small bite before heading to the gym to boost the energy levels, but it is essential to bear in mind that consuming snacks after exercises is more important. This is because the muscle tissues become wornout and need repairing. Also, glycogen levels are known to deplete as a result of exerting the body, and their restoration is paramount.
There is a need for the body to recover after workouts because of the muscles breakdown during the sessions. You may experience stiffness and soreness for several days after training, which can reduce your ability to train and become stronger.
Stretching and rolling are recognized as recovery techniques, but providing nutriment to the body after the workouts is health benefitting and must be pursued. If you do not like going to the gym, you may avail the option of the best home workout videos.
Top 5 Snacks Post Workout
Ingredients: Kale leaves
If you are looking for a Kale recipe for after a workout, then try adding a few kale leaves to your smoothies. You also can prepare a salad with kale and other dark green leafy vegetables such as collard greens and Swiss chard. Some people may find the taste of kale bitter, so add a few seasoning ingredients for enhancing the flavor of the dish.
Kale rates high in antioxidant value. Antioxidants are nutrients that are beneficial for controlling inflammation within the body. Inflammation rises as a result of high stress levels and causes rigidity and tenderness affecting your abilities to perform to your fullest potential.
For this reason, there is a need to manage the inflammatory symptoms and is achievable through the consumption of foods containing antioxidants such as kale and other dark green leafy veggies.
Ingredients: Maca root powder
The powdered form of maca root can be added to oatmeal, baked items, or smoothies to enjoy its rich nutritional value.
Maca is nutrient dense because it contains various nutritional compounds such as phytonutrients, amino acids, antioxidants, proteins, fiber, magnesium, fatty acids, selenium, potassium, vitamin-C, vitamin-E, and calcium.
Its consumption is advised because it helps in uplifting your mood. It also is recognized to be an energy booster. You can increase your stamina with its intake. This ingredient may also be helpful for people suffering from depression and anxiety.
3. Dry Fruits and Nuts
Ingredients: Almonds and raisins
A handful of nuts such as almonds and dry fruits including raisins may be devoured after training at the gym.
During the workouts, the levels of blood-glucose are known to deplete, and the body relies on glycogen for energy production. Glycogen is carbohydrates that are found in the muscle related tissues and liver organ.
The intake of carbs and proteins in the ratio 4:1 is needed for restoring the glycogen levels of the muscles for their toughening. For this reason, the intake of foods that are high in carbohydrates and low in proteins is known to be beneficial. Here, the consumption of almonds and raisins is advised for restocking the glycogen in the muscles. After that you should wait 20 – 30 minutes and follow by relishing a protein rich meal.
4. Hummus and Eggs
Ingredients: 2 tablespoons of hummus and one hard-boiled egg.
Chop the boiled egg into two halves and top each half with one tablespoon each of hummus. Spray with red peppered flakes or minced chives for added flavor.
Hummus is recommended because it is rich in proteins and carbohydrates. Proteins constitute an integral part of the muscle building process. They are vital building blocks for skin, blood, skin, and cartilage. Additionally, they are required by the body for producing hormones, enzymes, and other chemicals. Carbohydrates keep the body fueled with energy for its normal functioning.
Egg yolks are considered to be nutritious because they contain amino acids that facilitate in muscle repair.
5. Popcorn Snack
Ingredients: 1 packet of fat-free popcorn and one measure of chocolate-flavored whey protein powder.
Prepare the popcorn in the gas or microwave as per the instructions mentioned on the packaging. Then, sprinkle the whey powder over the popcorn and shake it thoroughly making it ready to eat.
Popcorn is a source of whole grains, and these nutrients are helpful for replenishing the loss of glycogen in the muscles after training. The goodness of whey protein powder lies in its ability to keep the muscles nourished and provided assistance during the recovery of these ligaments.
Also, its constituents include the set of 9 essential amino acids, which are the building blocks of proteins. Muscle tissues are comprised of proteins because of the intake of amino acids for recovery of the muscles. If you are a resistance or an endurance athlete, this snack is the right one for you.
We have studied few snacks, the intake of which are recommended post the training regime. Here, you must remember that these are only guidelines. Every individual is unique, and their nutritional needs are dependent on their fitness goals. What is applicable for one person may not necessarily be suited to another. You must also bear in mind that if you train for 60 minutes or less, there is no need to eat a lot. It is only for the longer more grueling sessions that these are recommended!
Snacks that offer the right balance of nutritional compounds such as fats, carbohydrates, and proteins are effective for satiating the appetite, fueling the body with energy, and offering recovery aid -following the exertion techniques.
What are your favorite post work out snacks or meals? Be sure to let us know in the comments below!