Know Post Workout Foods That Help Your Body Recover

Exercise will be more optimal if it is supported by adequate nutritional intake. Eating the right foods after a workout not only restores energy, it also builds muscle mass and prepares the body for the next workout.

What're the best foods to eat after exercise?

After exercising, you should return to recovering the condition of the body by eating nutritious foods.

Proper nutritional intake can restore lost energy reserves in the form of glycogen and stimulate new muscle growth faster.

The most needed nutrients after exercise are food sources of protein, carbohydrates, and fats.

Launching the Cleveland Clinic, you can eat a light snack containing these three macronutrients from 15 minutes to an hour after exercise.

The following is a list of foods after exercise that can be an option. You can even make it easily at home.

1. Greek yogurt

In contrast to yogurt in general, Greek yogurt is lower in sugar content so it offers more benefits for your health.

In addition, this type of yogurt also has twice as much protein as regular yogurt. This fermented milk also offers other nutrients, such as carbohydrates.

Greek yogurt also tastes great when you mix it with fruit or nuts, such as berries, bananas, kiwi, or almonds.

2. Fruits

If you don't have yogurt at home, you can simply eat fruits, such as pineapple, berries, and kiwi. Besides being rich in vitamins, fruit is also easy for the body to digest.

Fruits also contain natural sugars that help break down amino acids and prevent inflammation in the muscles.

A recent study in the journal Nutrients shows that the carbohydrates in bananas can help the body absorb and use protein better.

As a result, your muscles will recover faster, especially after doing endurance sports, such as lifting weights or HIIT exercises.

3. Oatmeal

If you prefer to exercise at night, oatmeal can be the right food option to restore energy and make you sleep better.

Apart from being a source of complex carbohydrates, oatmeal is high in melatonin which is also called the sleep hormone.

Melatonin is beneficial in improving the quality of your sleep.

Combine oatmeal and milk in a bowl and mix until smooth. Then, cook over medium heat for a few minutes and serve with berries, banana or honey.

4. Whole wheat bread

Not just any type of bread is suitable for you to eat after exercise. Generally, many whole wheat breads are chosen to have complex carbohydrates and are rich in nutrients.

Complex carbohydrates take longer for the body to digest so you feel full longer. It also does not make blood sugar spikes suddenly.

Processed whole wheat bread filled with eggs and green vegetables, such as lettuce or cucumber, is fairly easy for you to prepare after exercise.

You can also replace eggs with chicken, beef, or other protein sources according to taste.

5. Whole grain cereal

Apart from being in the form of bread, you can also find whole wheat in the form of packaged cereals. This practical food after exercise is generally available at the nearest minimarket.

To process it, you simply mix milk into your favorite cereal. Also add toppings to add nutrition, such as almonds.

Eating whole grain cereal will not waste time. This is certainly effective in meeting the needs of carbohydrates and protein that are lost after exercise.

6. Boiled Eggs

Food after exercise as easy as a boiled egg is also rich in health benefits, especially from the protein content in it.

The protein in eggs is found in the whites and yolks, so it is better for you to eat both parts of these eggs.

According to a study in The American Journal Of Clinical Nutrition, eating whole eggs stimulates muscle growth and repair better than eating egg whites alone.

The reason is, the yolk also contains important vitamins and minerals, including vitamin A, vitamin D, vitamin B12, folic acid, iron, and zinc.

7. Grilled chicken breast

In addition to eggs, chicken meat, especially the breast, can also be a choice for a healthy diet.

Grilled chicken breast is one of the best food preparations after a workout.

To make it more nutritious, you can add stir-fried vegetables and brown rice when consuming it.

You can get protein from chicken. Brown rice and vegetables offer other important nutrients, such as carbohydrates, vitamins, and fiber.

8. Sweet potato

Some people may experience muscle cramps after exercising.

Conditions of dehydration and electrolyte imbalance in the body are thought to be the cause of muscle cramps that appear suddenly.

In addition to getting enough water, eating sweet potatoes after exercise can prevent electrolyte imbalances that cause cramps.

Sweet potatoes are a good source of the mineral potassium. Potassium can help maintain body fluid balance and maintain nervous system function.

9. Avocado

Avocado has a number of features, one of which contains healthy fats. This content is good for those of you who like to exercise.

The healthy fats in avocados do not replace the body's energy directly, but they can replace the body's energy reserves that are lost after exercise.

Uniquely, this fruit can be processed into various dishes, for example, into smoothies mixed with yogurt or as a filling for whole wheat bread.

In addition to food, you need to pay attention to water intake during exercise.

Water will keep the body hydrated and help the body recover better after exercise.