Top 10 Post-Workout Foods

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We already brought you the Top 10 Pre-Workout Foods, so this week, we made a list of the best things to eat after working out.  Our list includes foods that rehydrate, give your  muscles fuel, electrolytes, and more energy.

Here are Samir Becic’s 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 fibre; 36 grams of carbohydrates; 0.5 gram of fat; 602 milligrams 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 phosphotidylcholine, which is a chemical that assists in liver detoxification. Remember, moderation (2-3 whole eggs/week) is the key!
  • 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 is great! 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 (a good source of micronutrients which help against muscle soreness).
  • Smoothies:  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. For a meat-free alternative, hummus is an excellent source of both protein and carbs.
  • Skinless Chicken: Skinless chicken breast is an excellent source of lean protein. A single breast contains 36 grams- with meal preparation, having chicken is easy.
  • 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.

 

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