1. Greek yogurt
Greek yogurt is a great source of carbohydrates. It contains double the amount of protein as compared to regular yogurt. “Mix it with cereal or fruit,” comments Dr. Louise Burke, who is the head of Sports Nutrition at the Australian Institute of Sport and co-author of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport. As fresh berries pack many micronutrients.
2. Fruits and veggies
Fruits and veggies such as apples, pears, bananas, peaches, plums, watermelon, carrots, scallions, muskmelon, passion fruit, tomatoes, beetroot, and peas are great to add in your post-workout meal. They also contain enzymes which can help your body break down nutrients. Then supply these nutrients to your tired muscles.
3. Whole-grain breakfast cereal
Cereals are one of the best options throughout your day. You can take them either in the morning for breakfast, or later as a snack. Try to choose a high-fiber, high-protein, low-sugar cereal, such as Kashi Golean. It offers 13g of protein, 30g of carbohydrates, and 10g of fiber.
4. Eggs
You can take them the way you like either over easy, poached, scrambled, sunny side up, or simply as hard-boiled. Eggs contain protein and many other nutrients. They’re a versatile food which you can take at any time of the day. Either serve them as a good-fat-rich avocado, with a slice of toast, some peppers, and onions. Eggs contain all the amino acids and the branched amino acids. These amino acids can help to reduce the muscle harm of your body.
5. Sandwich wraps
“Wraps of whole grains are loaded with healthy carbohydrates,” says Burke. Try to make yourself a turkey or chicken sandwich with a bowl of soup on the side. This is a predominantly great meal if you
work out during lunch break.
6. Chocolate milk
Water will be enough to hydrate you after a light exercise. But if you go for a tiring and tough
workout then drink chocolate milk like a five-year-old kid. ‘Chocolate milk is a great choice for recovery’ according to sports nutritionist Heidi Skolnik, M.S., C.D.N., F.A.C.S.M.
7. Oats
This dish is especially recommended to morning trainers. It is an incredible comfort nourishment. By adding some fruits, almonds, any natural sweetener, you can get a new version of oatmeal. It gives a perfect pair of proteins and carbohydrates. It is one of the best choices for those who want to build mass and also for those who want to lose weight.
8. Sweet Potato
Sweet potato is another great choice to refuel your body after a workout. It is very low in calories and great for refilling the glycogen stores. It also keeps you satiated for a long period. This energy source also has cancer-fighting properties, flushes out toxins from the body, and helps in weight loss.
9. Avocado
They are the high-calorie fruits. But avocados are also loaded with some dietary fiber, healthy fats, and vitamins A, C, E, K, and B6. Researchers also believe that eating avocado might help you manage weight problems.
10. Green tea
It is a new version of the green juice. Actually, green tea is a juice which contains many powerful antioxidants. These antioxidants aid in fat processing. It also fights out free radicles which are induced by your exercise. These antioxidants also help boost the immunity of your body and reduce muscle damage caused by
workout.
Original article first published on
tophealthjournal
