7 Best Foods to Recover After Workout : Workout Meal Plan
After a heavy workout, you feel great, energetic, vigorous and experience a sense of progress for the day. You wish to maintain the same vigorous and spirit throughout the day. But many a times, people cheat themselves by gulping any unfavourable food, as the body is in a state of Feed-me-immediately hypoglycaemia. So better have a workout meal plan. After a solid workout, you are not supposed to eat anything junk as your metabolism is raised and a wrong food can negate all your effort.
Post workout, you need good protein to repair the damaged tissues, right quantity of carbs to restore your glycogen level, right nutrients and also electrolytes to maintain the lowered blood sugar, good amount of fluid that is lost in sweat. The best time to take food is somewhere between 30 – 40 minutes’ post workout. Check out some of the favourite snacks after your heavy workout regime. These 7 foods to recover after workout for best workout meal plans.
1. Energy Bars
They are best snack to have post workout. If you hit any supermarket, you can find variety of energy bars for protein intake or high-carbs. Energy bars to your food can pick one whichever you find good in taste and suits your body type.
2. Fruit Smoothies
You can make smoothies from varieties of fruits like banana, apple, grapes, etc. without peeling its skin and keep it refrigerated. Adding some almond, raisins, honey gives it great taste and flavour. You can get your Vitamin A and Vitamin C and lots of fibre content in your diet.
3. Almond and Pistachios
A handful of almonds and pistachios is a great source of potassium and proteins. A 4:1 ratio of carb is to protein speeds up the intake of glycogen which boosts up your energy back. You can also have a cup of skim milk to feel full.
4. Peanut Butter
It contains high protein levels of 8 grams per 3 table spoons and can be had with brown bread, banana, shakes, smoothies or just gulp 2 to 3 spoons of peanut butter directly. These are also package of Fibre, Vitamin B and Potassium.
5. Oats meal
Oats meal is a common Oats is a package of fibrous food which provides good amount of energy pre and post workout as it is a great source of magnesium. Oats are easily digestible and makes you feel full for a longer time.
6. Chia Seeds
Not much known seeds, they are high in iron, magnesium and Vitamin B. You can mix it with water and make it as a protein drink, or blend it with fruits to make a smoothie.Last but not the least, apart from all the above lip smacking snacks and drinks, it is very important to keep yourself hydrated pre-workout, during workout and post workout. So, have lots of water to re-hydrate yourself.
7. Protein Powder
There are lot of plant based protein powders to help you gain amino acids and proteins like beans, soy nuts, lentils etc. You can either have the protein powders with warm water or can have it as a soup. You can even opt for multisource plant based malts with artificial flavours.