Did you know that the foods you eat following a workout are just as important as the session you've recently undertaken? The right kind of food can help your body to replenish lost energy and nutrients, while the wrong snacks could set you back even further. It's always best to plan ahead, and set yourself up for success by choosing the right meal or snack prior to your workout. This will ensure you always have a balanced meal waiting for you, before those misguided sugar cravings hit.
So, what should you be reaching for? You can find out more about fitness nutrition via bodypass.net, or take a sneak peek at some suggestions below...
Fruit and vegetables
Fruits and vegetables are packed with vitamins and nutrients, as well as valuable antioxidants and fiber that help the body to process your workout and recovery. Naturally present sugar, or fructose, will help your body to replenish its energy levels, while macronutrients including potassium, calcium and iron will contribute towards muscle and bone recovery, and recouping minerals. Vegetable sticks are a great snack, but be wary of eating too many after a workout. They complement a balanced meal perfectly, but may fill you up with little nutritional benefit.
Example: Bananas, blueberries, strawberries, sweet potato, grapefruit, avocado and dates.
Chicken, fish and pasta dishes
Foods rich in protein and carbohydrates are a great way to restore energy levels, boost metabolism and further your workout. They can also aid tissue repair, lessen the impacts of any potential injuries, reduce joint inflammation, and stop you snacking in between meals. Reach for foods that will replenish your mind and body, including chicken, fish, pasta and eggs. These are easily digestible, and aid muscle recovery, while keeping your cardiovascular system in good working order.
Example: Grilled chicken, tuna or salmon with roasted vegetables, pasta salad, hummus with pitta or flatbread, and eggs eaten hard boiled or as an omelette.
Nuts, pulses and cereal
Nuts, pulses and cereals are another form of carbohydrates, protein, fiber and healthy fats. They'll keep your stomach satisfied until you're ready to prepare a healthy meal, and provide comfort when you're otherwise ready to reach for something quick, but ultimately unhealthy.
Example: Chia seeds, chickpeas, oatmeal, quinoa, rice cakes, whole grains as bread or cereal, edamame beans and almonds.
Yoghurt and some dairy
Dairy provides a calcium kick, and foods such as natural yoghurt and berries can kick any sweet tooth into touch. This food group can aid greater gains following a workout, complementing muscle mass and weightloss. Drinking milk after a workout also provides rehydration, as well as helping to replenish calcium levels.
Example: Greek yoghurt with berries or honey, cottage cheese, milk.
Don't forget to hydrate
So much water is lost as sweat during a workout. It is absolutely essential that you remain hydrated before, during and after a workout. This means avoiding alcohol, fizzy drinks and caffeine, and keeping water close at hand at all times. You could even make your own energy drink, mixing concentrated fruit juice with water and a pinch of salt to boost your sodium levels. Be wary of sports drinks, as they often contain more sugar than is good for you.
Example: Water, milk and low-sugar energy drinks.
Avoid, avoid, avoid...
Your post-workout snack should complement every squat, stretch and lunge. Therefore you should avoid snacks and meals loaded with sugar, too much 'bad' fat, and processed ingredients. Salty foods, such as chips and fries, and dishes with a high fat content will make your body feel sluggish and fill you up with useless calories. Spicy foods, high fiber snacks and heavy proteins, meanwhile, are hard to digest and will stress out your system when it's meant to be in recovery. A treat won't hurt every once in a while, but don't undo all of your hard work for the sake of a sugar, or fast food craving.
The bottom line...
Plan ahead by taking a small, healthy snack along with you, and always prepare meals in advance so you're able to dine sensibly once you get home. Above all, listen to your body; you will know by now exactly what it needs, and how you're able to achieve the results you crave.
