My Top 4 Ultimate Post-Workout Foods!!

MY TOP 4 BEST POST-WORKOUT FOODS!!

Considering about rewarding yourself for a amazing workout with a basket of fries and a bacon cheeseburger? Think another time. What you feed your body after hitting the gym may just be the most vital food you eat all day. See, muscles store excessive energy in the form of glycogen and protein and, when you work out, the body burns fuel from your Pre-workout meal, then it breaks down glycogen stored in muscles. Within a few hrs of working out, muscle protein declines and muscular tissues begin to break down. However, within a 45-minute window, your body is most receptive with absorbing carbs and protein. 

Here are the MY TOP 4 ULTIMATE FOODS to fuel and reload the worn-out muscles:

Greek/Low-Fat Yogurt-

Greek/Low-Fat Yogurt has twice the amount of protein compared to regular yogurt and is a great source of carbohydrates. “Mix it with cereal or fruit”. Fresh berries pack micro-nutrients, which have been proven to help fight muscle pain.

Sandwich wraps

“Wholegrain wraps are loaded with wholesome carbohydrates”. 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 handy so you can eat them on the way back to your office!”. If you’d rather have a salad after the gym, make sure you put in some grains. “You require at least 1/2 cup of whole grains, so add some quinoa, brown rice, beans or pasta”.

Fruit salad

Fruits are not only loaded with carbohydrates, they also contain enzymes to help your body break down nutrients so they can be delivered to your tired muscle tissue. Pineapple is also known to have anti-inflammatory properties to help your muscles restore. Kiwi assists with digestion and helps break down amino acids. “Plus, fruit offers a variety of anti-oxidants”.

Wholegrain breakfast cereal

Cereal is good any time of day: In the morning for breakfast or later in the day as a snack. Select a high protein, high fiber cereal which provides 30 grams of carbohydrates, 13 g of protein and 10 grams of fiber. It’s ideal for reloading the muscle energy stores. Make it more of a substantial snack and add dairy—milk or yogurt.

GENERAL THUMB RULE:

“It all comes down to the carbohydrates and protein”. “They’re the 2 important things your body needs—and immediately after you work out is when your blood circulates best.” If you’re main goal is to build muscles, consume at least 30 grams of protein and 30 to 35 gm of carbs within 15 minutes of your workout. If you are just looking to stay in shape or shed a few pounds, you can take your time and eat within 45 mins or an hour after your workout.