Best Foods to eat after workout and get desired results

Eating a nutritious diet is extremely important in our daily lives but eating the right foods especially after exercise can help you recover, build muscle, and prepare for your next regimen. When you work out, your muscles use their glycogen energy stores. Some of the muscle proteins also get damaged, especially during strength workouts. Hence, it’s really important to consume the right foods as it helps to repair, build muscles, and prepares you for the next day’s workout.

According to research, consuming the right amount of carbohydrates and protein is especially important after a workout. When to eat depends on the type of workout performed according to a few studies.

Intense weight resistance workouts with a goal of increasing muscle size, it’s suggested to consume 20–30 grams of lean protein and 30–40 grams of healthy carbohydrates 30 minutes after training. For lighter aerobic workouts with a goal to stay in shape, eat a well-balanced meal with the same ratio up to one hour after exercising. Drinking plenty of water and sometimes a sports recovery drink is also necessary for fluid replenishment.

Here’s a quick guide to making the most of your post-workout nutrition.

For Carbs: Sweet potatoes, Quinoa, Oatmeal, Bananas, Pineapple, Kiwi

For Proteins: Eggs, Paneer, Greek yogurt, Chicken, Tuna

For a quick meal you can also choose the following healthy options :

1. Yogabar Multigrain

This Energy Snack Bar has Fruits, Nuts, Oats and Millets with Chia and Sunflower Seeds. This gluten-free cereal bar is a great source of protein, fibre and omega 3s.

2. Fast&Up Reload – Electrolyte Instant Hydration Sports Drink

This drink maintains Hydration and Electrolyte Balance to help you beat the heat and prevent dehydration while you train, travel, or perform any activity.

3. Saffola FITTIFY Gourmet Saffola FITTIFY Hi Protein Instant Soup with Multigrain Crunchies – Mexican Sweet Corn

This soup has a healthy blend of protein to help you build lean muscle. It contains dietary fiber, vitamins, minerals, and 5 Superfoods to help you manage weight effectively.

4. HAIM Organic Crispy Rice Thicks Wholegrain Brown Rice Cake

These brown rice crisps are a good alternative to bread, loaded with dietary fiber, and are a great source of complex carbs for sustained energy to be used as Pre and Post Workout with High Protein Spreads still low calorie.

5. M.R. Healthy Eats Natural Homemade & Organic Porridge Multigrain Health Mix

This organic porridge is 100% sugarfree and cholesterol free which can be a perfect drink/ dish for people with diabetes, obesity, low/ high bp and can be consumed anytime through the day, may it be your pre/ post-workout meal, brunching/ snacking.

Foods to avoid after a workout to lose weight

It’s not advisable to eat desserts, street food after you’ve sweated it out in the gym to shed that unwanted flab around the belly even when you are extremely hungry. It can be really tempting to just stop by and hog some pizzas, ice-creams, or burgers. But please DO NOT give in to the temptations.

If you consume fried, oily, and fatty food after exercising, it can be counter-productive for you. All the efforts that you just put in to lose that stubborn belly fat just go wasted if you load up on these unwanted calories. Here is a list of foods that you should stay away from after a workout session:

Spicy Food
Fried Food
Carbonated Drinks
Coffee
Sugary Juices
Fast Food
Raw Veggies
Beans
Alcohol
Desserts.

Make sure that you avoid post-workout foods that are high in fat and sugar and low in protein, especially if your goal is weight loss. Cutting back on unhealthy foods means you’re more likely to achieve your fitness goals faster while also improving your overall health.

Reference – https://www.healthline.com/health-news/what-are-the-best-foods-to-eat-after-an-intense-workout

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