After a vigorous workout session, your body screams for nourishment, especially in cases where there were deficiencies or no supplies. Some may or may not know that the best time to consume food is right after exercising. During that time you have the ability to restore your system to its full level of operation. Now that you’re aware of this fact, you may be wondering what are the best post-workout foods to consume. These five foods can serve as your starting point for future post-workout options.
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Consume foods rich in amino acids
Seventy five percent of your body consists of amino acids. These play an essential role in developing muscles, hormones, neurotransmitters and bones in your body. When you exercise, your body loses amino acids such as valine, isoleucine, glutamine, and leucine. In order to restore your body’s amino acid deficiency, you must consume protein such as fish, meat, eggs, or whey or soy powder.
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Increase your carbohydrate intake
Glycogen, the storage form of sugar, is diminished during exercise. Glycogen is stored in the liver and muscles. There are 1,800 calories of sugar that can be stored as glycogen in your body. This is enough to get you through a hard core workout session. It is always best to have a full supply of glycogen. To replenish your supply, consume slow-burning carbs after your workout. Some recommended carbs include grains such as quinoa; vegetables; fruits; brown rice; and oatmeal.
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Have a protein shake
This will provide you with the protein that your body requires. Having one of these after a vigorous workout session along with a carbohydrate will provide you with an ample supply of protein. If you prefer to forego the fruits, vegetables, meat, or fish, you can have a protein shake. There are many protein shakes available from which you can choose such as vanilla, chocolate, strawberry, and blackberry.
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Drink water
Make sure to keep your body hydrated at all times, especially after an intensive workout session. Remember when you exercise your body releases toxins through your sweat, thus depleting your body’s supply of water. Drink a glass of water after your workout to rejuvenate your body. Drinking water during your workout would also keep you hydrated and help you burn more calories.
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Have a tuna sandwich
If you prefer to get something a bit heavier you can opt for a whole wheat tuna sandwich. This will fill the gap after an intensive workout session, as well as assist in building muscle. When carbs and protein are combined they serve as an excellent source of energy after your workout. You may sprinkle lemon juice over the tuna, while you glaze a slice of the whole wheat bread with olive oil.
For the best results, it is recommended that you consume carbs and proteins together. This will help in restoring your body’s depletion of amino acids as well as glycogen. In addition to your protein and carb intake, remember to consume at least one glass of water to keep you hydrated.
