Nothing can be more important than keeping yourself in the pink of health in these stressed out times. Therefore, it goes without saying that no matter how busy you’re – do not miss your daily workout. Keep at least half an hour for stretching out. And getting your daily fix of proteins, fats, carbohydrates, vitamins and minerals following a heavy workout is perhaps as vital as exercising, if not more.
(image credit – myprimalbeing)
As you sweat heavily after your exercising session, you tend to lose a large amount of mineral salts along with water that not only makes you dehydrated but ravenous as well. What you eat after a round of strenuous workout matters because the muscular system of your body will need to be kept in good humour by supplying it with daily dose of nutrients. Eating healthy and balanced meals after thirty to forty minutes of your cardiovascular exercises will not only help you to build strong sinews and add to your muscle mass but help you to sustain them as well.
Your body would need to be replenished with amino acids on a primary basis as amino acids are needed for the synthesis of protein which is used by your body as a fuel for building muscles, tissues and cells. Amino acids also play a significant role in transmitting nerve impulses from one synapse to another via neurotransmitters and are instrumental for biosynthesis also. Working out vigorously results in a loss of amino acids in the form of glutamine, isoleucine, histidine, arginine, glumatic acid, glycine, and serine and many other forms of amino acids that is essential for biological growth and development.
Needless to say, you’d need to compensate for this loss by getting your protein fix in the form of poultry products, fish, soy milk, lean veal or beef, tofu, beans, yogurt, and nuts. Since sugars are also lost from your body which is stored in the form of glycogen. When the carbohydrates that you get from your meals is processed into glycogen and sent to the liver for assimilation, your body keeps sending signals that you need to stock up on carbohydrates.
Although your body has the required repository of glycogen that is more than sufficient to fuel even the most stressful of workouts, you’d be better off supplying your body with a fresh round of slow-metabolising carbohydrates. For your carbohydrate supply, consume green vegetables, fruits, oatmeal, whole grains like barley, brown rice, flaxseed, millets, whole-wheat pasta, and wild rice.
Your body also needs the right balance of vitamins and minerals for enhancing your immune system, promoting natural growth, and helping the different biological systems in your body to work effectively. Vitamins and minerals are also required for the development of strong and healthy bones, for blood clotting and improving eyesight.
After an exhausting workout, you perspire heavily that results in the loss of bodily fluids containing vital mineral salts and of course water. You’d need to fulfil this loss by consuming milk, yoghurt, carrots, tomatoes, sweet peas, lentils, legumes, and green leafy vegetables. Although you can always go for a meal prior to your workout session, keep in mind that it takes time to digest the food, so go for a light meal. Indisputably, the best time to go for a full brunch is after you’re through with your workout spell. There should be a time gap of at least half an hour between your workouts and meals. Your body needs to cool down sufficiently and have a break before it can again start working on digesting the food that you’d take after your exercises.
Following are some of the best healthy post workout meals that can gorge on after a round of workout.
1. Eggs and Bananas with Two Slices of Brown Bread
Eggs have always been a good source of protein. Try sourcing eggs that have been hatched in open poultry farms rather than those that have been laid in giant pullet cages. Farm fresh eggs are not only more nutritious but are more beneficial from the viewpoint of health. Both the albumen and yolk of the egg contain protein.
Bananas are also a rich source of protein, fibre, carbohydrates, minerals like potassium, and calcium and are almost free of fat or cholesterol. If your workouts are scheduled in the morning, then go for a soft-boiled egg with two slices of toasted brown bread, two bananas, along with a sizeable cup of cottage cheese or curd.
2. A Glass of Orange Juice
Oranges are amongst the most nutrient rich fruits naturally endowed with many vitamins and minerals that helps in holistic development and keeps your body healthy. Oranges are a rich source of vitamin C, which is a powerful antioxidant that helps in getting rid of toxic waste from your body.
Oranges are also an excellent source of fibres like Pectin, and Phytochemicals like Naringin, Hesperetin and Narigenin. Oranges are free from cholesterol or saturated fats and contain minimal calories. Taking orange juice after a morning workout helps to cool you down. Take fresh juicy extracts rather than the ones containing preservatives or additives.
3. Protein Shakes
Protein powders and supplements can be easily made and digested and you can carry the preparation to your gym. Go for a supplement that is harmoniously blended with carbohydrates and proteins. You can also throw in some blueberries and whey powder for making it more nourishing.
4. A Power Packed Mexican Lunch
If you’re in the habit of working out in your office gym, then opt for a power packed lunch with a melange of food items that are a hit with Mexicans. Have an assortment of brown rice, avocado and tuna topped with a variety of finely boiled vegetables. Tunas supplement your body with Vitamins B12 and B6 and the other components contain many minerals and vitamins.
5. Salmon and Brown Rice
Salmon has oodles of omega-3s that has recuperative properties. They also contain the vitamins B6 and B12 that rejuvenates you. Have your salmon with a plate of brown rice, yams (for carbohydrates) and French beans for vitamins and minerals.
6. Yogurt-Based Shakes
A shake with yogurt as the base supplies your body with amino acids. Top up you yogurt shake with banana slices, strawberries, almonds, and 1 teaspoon of peanut butter for that complete balanced meal that you’d need after a gruelling workout session.
7. Dried Nuts
It may not always be possible to sit down for a sumptuous lunch or dinner after an exercise session, so you can always keep a lunchbox with you and pack it with different types of dried nuts like almonds, chestnuts, walnuts, and cashews. Nuts can re-energize you, as they’re an ideal source of folate, Omega-3s, protein, fibre, magnesium, phosphorus, selenium and copper.