Exercise is super important, picking the right exercises for your body will make sure you get the most out of your work. But taking care of your body after your workout is just as important, lest you lose all your gains! Consider these 10 great foods to bring with you on your next trip to the gym for a post workout snack! Here are Samir Becic and Health Fitness Revolution‘s Top 10 Post-Workout Foods:
Bananas: They are nature’s perfect post-workout food. One large banana contains up to 2 grams of protein; 4 grams of fiber; 36 grams of carbohydrates; 0.5 gram of fat; 0.6 grams of potassium and no cholesterol. Eat this with a cup of Greek yogurt or cottage cheese for added protein.
Dried Fruits and Nuts: If you are away from a kitchen, dried fruits and nuts are a simple solution. Store a plastic bag filled with dried fruit and nuts in your gym bag. Nuts provide a dose of protein and fats, and fruits will give you a shot of simple carbohydrates to replenish your muscle glycogen quickly. Just make sure the dried fruit has no added sugar!
Eggs: A great protein source. Yolk is good, it’s a great source of phosphatidylcholine, which is a chemical that assists in liver detoxification. Remember, moderation is key, this equates to about 2-3 whole eggs a week.
Kefir: Fairly new in the western market, but kefir is an amazing post workout food! It’s a great source of protein, fast acting carbs, calcium, potassium, B vitamins and probiotics (friendly bacteria required for good digestion). Since liquids absorb faster than solid foods, this yogurt drink works fast! Enjoy 8-oz of a low-fat kefir within 1-2 hours of exercising for good muscle replenishing results.
Low-fat Greek yogurt: It has more than double the amount of protein compared to the regular yogurt and is a great source of good carbs, perfectly suited for your post-exercise energy requirements. Add some fresh berries for a good source of micronutrients, which help against muscle soreness.
Smoothies: Smoothies are an easy way to fit in a post-workout snack. You can include many of the ingredients above such as bananas, berries, yogurt, etc. You can also add a scoop of good quality protein for an added boost to the smoothies.
Turkey Wraps: A turkey wrap is a particularly great meal if you work out during your lunch break. It’s got everything in a hand-held package. Wholegrain wraps are loaded with wholesome carbohydrates. Turkey is a lean protein source. Top this with salad and tomatoes for a boost of vitamin C.
Skinless Chicken: Skinless chicken breast is an excellent source of lean protein. A single breast contains about 36 grams- with meal preparation, having chicken is an easy choice of protein
Fish: Salmon is an ideal source of protein and heart-healthy omega-3 fats. Serve with steamed veggies and brown rice to complete the meal with healthy carbohydrates and energy-producing B vitamins. Protein-rich salmon, along with fiber from vegetables and brown rice, will keep you satisfied to help avoid late-night munching. Leftovers can be served atop a salad for tomorrow’s lunch.
Beans: Beans are a good source of plant-based protein and carbohydrates. 100 grams contain 26 grams of protein.
Follow us on twitter and facebook and visit www.healthfitnessrevolution.org!
