After a tiring workout, your body needs to consume specific nutrients in order for it to fully recover. You should be able to consume food 30 minutes after the workout because in this stage the body absorbs nutrients quickly to recover the loss energy and nutrients during exercise. The following foods are beneficial when consumed after your workout.
Eggs
Eggs contain a high amount of protein. One egg has about 6.3 grams of protein which comprises 15% of your daily recommended intake.
Bananas
Bananas are a great post-workout snack because it is an excellent source of good carbs. It also restores potassium that is required for nerve and muscle function.
Salmon
Salmon contains a large amount of anti-inflammatory omega-3 which aids in rebuilding the muscle and increasing its performance.
Sweet Potatoes
Sweet potatoes are a rich source of a variety of vitamins and minerals such as complex carbohydrates, Vitamin C, beta-carotene, manganese, potassium, and dietary fiber. It also helps restore the body’s glycogen level.
Pineapple
Pineapple is rich in bromelain a potent anti-inflammatory enzyme that is essential for bodybuilding. It is also rich in carbohydrates that restore the body’s needed energy. Its antioxidants could also help relieve muscle soreness.
Nuts
Nuts are rich in protein which is helpful in building muscles.
Greek Yogurt
As opposed to the regular yogurt, texture is creamier and thicker, contains a larger amount of protein. It also contains half the amount of carbs and sodium compared to the regular one.
Oatmeal
Oatmeal isn’t only good for pre-workout but is also beneficial as a post-workout meal. It contains the right amount of carbohydrates and protein that is essential for maximizing the muscle repair and recovery.
Quinoa
Quinoa is a type of cereal grain that originated in South America. It has a very high protein content that has all the essential amino acids. It is also rich in calcium, zinc, potassium and magnesium as opposed to corn, barley, and wheat.
Rice
White rice has high Glycemic Index (GI) which is necessary to restore the body’s glycogen level.
