8 best things to eat after a workout

The 8 best things to eat after a workout. 

Many people struggle with what they should eat after a workout. I myself did when I first started working out. Hopefully this post will help you get some inspiration of what types of food to eat after your workout and why 

Most important thing... EAT SOMETHING 

Please don't just decide to skip eating anything after your workout. Believe me you'll do yourself more harm than good by doing this. 

Your body uses a lot of every during a workout. If you don't replenish this energy an hour or two after you workout, all your hard work may go to waste. Even a fistful of food within 15 minutes of working out goes along way. 

What happens to your body during a workout? 

During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. In order to do this, you’ll need to consume enough carbs to promote substantial insulin release. That’s because it’s your body’s insulin that is responsible for shuttling carbs and amino acids back into the muscles.

The sooner you start refueling, the better off you'll be. Research shows that your body's ablity to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter sandwich or a banana. 

What to eat after your workout. 

1. Eggs

Eggs contain about 6 grams of high quality protein, so high that it is used as the standard by which other foods are measured. Eggs are also a rich source of vitamins, including A, E and Kand a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium zinc and iron.

2.Quinoa

For your dose of carbohydrates rice may do the trick but it cannot compete in no way with quinoa. Pack full of minerals and vitamins and contains far more fiber and protein than brown rice. It also takes less time to prepare. Not how could you say no! 

3.Bananas

Bananas are high in complex carbs that you need after a workout. These fast acting carbs will restore your body's levels of glycogen which helps to rebuild your muscle. Plus they are a great source of potassium ✔️

And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. 

4. Salmon 

Sure tuna is good for you, too but the canned variety is up for debate. Salmon is high in protein and omega-3s. Opt for the wild variety. Cook it with olive oil, which has the highest levels of polyphenol phytonutrients. Add red or cayenne pepper. This will help to boost your metabolism. 

5.Blueberries 

Small but mighty I always say about these little blue beauties. These give your body a huge antioxidant boost and studies have shown that they can triple your recovery period after an intense workout. 

6. Nuts and fruits (dried)

You may be stuck for time and need something quick and easy. A handful or two of dried nuts or fruits will deliver a quick carbohydrates and protein fix. Especially good for building muscle are soy nuts. A half cup full contains around 34grams of protein. 

7. Sweet potatoes 

Yes this is a carbohydrate but unlike the bread basket, sweet potatoes are complex (good) carbs and are one of the most nutritious vegtable! High in fiber, protein and iron, the sweet potato helps to restore muscle glycogen for faster recovery.✔️

8. Avocado 

Packed full of potassium, calcium, folic acid, copper and fiber. Avocados are also a carotenoid-rich food which helps protect the body’s immune system, typically much lower following a workout (this is why it is essential to wash your hands following your gym visits.) 

Until next time 

Riadh X