Work out

WORKOUT MEALS TO EAT AFTER A WORKOUT.

Workout meals goes Avocado:way in determining what happens to your body post workout. Workout meals are special and unique. It is essential to note what workout meals to take post work out. Workout meals contribute a lot to your weight loss.

Most of the time people work out in the gym and even at home without seeing result. It doesn’t mean that work outs don’t work. They do. It just depends on what happens post work out.

What workout meals you eat after hitting the gym may just be the most important food you eat all day.

 Work out

Some quick gym science: Your body stores excess energy in the form of glycogen and protein. When you work out, your body burns fuel from anything you’ve eaten recently, and then it breaks down stored glycogen. Your muscles start to use available protein to rebuild within a few hours of working out, but your body is especially good at absorbing carbs and protein within 45 minutes after your workout—the post-workout window you’ve probably heard about.

 

According to Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association. He said that post workout meals all boils down to carbohydrates and proteins.  “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If your main goal is to build muscle, try to eat at least 30 grams of protein and 30 to 35 grams of carbs within about 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.

Here are the best workout meals to fuel and reload those depleted muscles after a tough workout:

The primary goal of your post workout meals 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 workout meals.

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Carbs

  • Sweet potatoes
  • Chocolate milk
  • Quinoa
  • Fruits (pineapple, berries, banana, kiwi)
  • Rice cakes
  • Rice
  • Oatmeal
  • Potatoes
  • Pasta
  • Dark, leafy green vegetables.
  •  SANDWICH WRAPS: a good workout meals. 
  • “Wholegrain wraps are loaded with wholesome carbohydrates,” says Burke. Make yourself a turkey or chicken sandwich and add a bowl of soup on the side. This is a particularly great meal if you work out during your lunch break. “Wraps are portable so you can eat them on the way back to work,” she adds. If you’d rather have a salad after the gym, make sure you add some grains. “You need at least 1/2 cup of whole grains, so add some quinoa, brown rice, beans or pasta,” says Villacorta.
  • WHOLEGRAIN BREAKFAST CEREAL: a good workout meals.

  • Cereal is a good workout meals any time of day: In the morning for breakfast, or later in the day as a snack. Opt for a high-protein, high-fiber, low-sugar cereal, like Kashi Golean, which offers 30 grams of carbohydrates, 13 grams of protein, and 10 grams of fiber. It’s perfect for reloading your muscles’ energy stores. Make it more of a substantial snack and add dairy like milk or yogurt, suggests Burke. Another alternative? Oatmeal, which packs plenty of carbs and fiber and can easily be topped with a high-protein ingredient like almond butter or a dash of protein powder.

  • Protein:       a good workout meals.                                           

  • Animal- or plant-based protein powder.

    • Eggs
    • Greek yogurt
    • Cottage cheese
    • Salmon
    • Chicken
    • Protein bar
    • Tuna.
    • FRUIT: important workout meals.

      Fruits are loaded with healthy, easily digestible carbohydrates, as well as enzymes to help your body break down nutrients so they can be delivered to your tired muscles. Pineapple, for example, is known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids. “Plus, fruit offers a rainbow of antioxidants,” vitamins, and minerals, Burke says.

    • DRINK ENOUGH WATER POST WOTK OUT.
    • 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 performanceIt’s especially important to replenish fluids if your next exercise session is within 12 hours.Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
    • Whole Wheat Tuna Fish, Hummus and Spinach Sandwich

      If you’re a lunchtime exerciser, this is the sandwich for you. It is a good work out mesls.  Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.

      Salmon with Sweet Potato

      Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.

      Veggie Omelet with Avocado

      You already know eggs are a great source of protein and a hoof workout meals. It help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.

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      CONCLUSION.

      Workout meals goes a long way in determining what happens to your body post workout. Workout meals are special and unique. It is essential to note what workout meals to take post work out. Workout meals contribute a lot to your weight loss.

      Consuming a proper amount of carbs and protein after exercise is essential.

      It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

      If you’re not able to eat within 45 minutes of working out, it’s important to not go much longer than 2 hours before eating a meal.

      Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.