Workouts are energy-consuming. I don’t mean a small bucket filled with water kind of energy-consuming. I mean three whole drums of energy consuming and that is no small joke.
Lost energy needs replacement, one way or the other. And there is no other way to replenish lost energy than eating healthy.
But what are we supposed to eat and when do we have to eat?
Nutrients are in all the foods that surround us but just a few make the cut to help us recover after our workouts.
That is not to say that pre work out eating plans should be scraped out. They should be given equal cognizance as post-workout eating plans.
Energy-boosting foods maximize the full effects of your workouts. They help bring to light the effects of your workouts.
Post workouts foods provide the body with the nutrients it needs to recover after a long or even short workout session.
It is advisable to eat or drink an energy-boosting food between 20 to 30 minutes after workouts.
This is because at that point, your muscle fibers have been depleted and they’re ready to suck something up. Keep reading to know what to eat after your workout sessions.
1. Coconut Water
Most of us stick to having coconut water just as a snack. But it is more than that. Coconut water is also a natural way to boost your energy after working out not forgetting that it does a good job at hydrating too.
Coconut water is rich in potassium sodium, calcium magnesium, antioxidants, and electrolytes. Antioxidants protect our cells from damages, potassium and its cohorts help to maintain fluid balance in our bodies.
Electrolytes work hand in hand with potassium and its likes. Coconut water a good source of hydration after workouts better than water.
2. Whole Eggs
Whole eggs and not egg whites; that’s the difference. Consuming whole eggs after a workout plays an important role in the revitalizing and repairing of tissues in the body.
Eggs are a good post-workout food because they are highly nutritious and have protein.
The yolk contains fats, including the omega-3 fatty acid DHA, vitamins, like vitamins A, D, E, and K, and minerals, like phosphorus and iron.
The egg whites, while matched in protein, lacked the nutrients of the whole egg. Thus, the emphasis remains on the whole eggs.
We know we should eat fruits regularly or even daily to keep our bodies healthy and fit. What most of us don’t know is how important they can be in our post-workout eating plan.
Yes, some fruits, not all, do the extra work after our workout routines and they are energy-boosting foods as well.
It is important to note that fruits contain natural sugars that are more beneficial than processed sugars that the sports drinks contain.
According to dietitian Chris Mohr, Ph.D., sports drinks are a good choice for endurance athletes. But the fruit is better after the average weight-training session.
“Fruits provide the necessary carbs, as well as nutrients, which are great for your body, like fiber, vitamin C, and a whole slew of other powerful vitamins, minerals, and antioxidants,”Mohr says.
Here are some examples:
Provide a daily dose of vitamin C, plus a decent helping of fiber, vitamin A, and calcium. Additionally, oranges contain antioxidant compounds that can provide protection from oxidative stress which promotes the feeling of fatigue. Thus, oranges help to reduce the feeling of fatigue.
Are packed with fiber and pectin and aid in digestion plus contain potassium and B6.
They are loaded with vitamin C and manganese, and they keep bones dense and strong. They help to improve bone strength.
Contain anthocyanins in the pigment, which help burn stored fat and lose belly fat.
They can provide you with carbs, fiber, and sugars that can enhance energy levels. Besides helping fight inflammation in the body, the antioxidants in strawberries may help fight fatigue and give you energy
Are loaded with vitamin K, potassium, fiber, and folate, which helps generate red blood cells.
Nuts can be a great snack packed with nutrients to promote energy. Most nuts like almonds, walnuts, and cashews are known for their high calories and abundance of proteins, carbs, and healthy fats.
These nutrients can provide you with a slow release of energy during the day
They are also high in omega-3 and omega-6 fatty acids, and antioxidants that can increase energy levels and help with inflammation and antioxidant protection.
Additionally, these nuts provide decent amounts of carbs and fiber for a steady and sustained energy boost.
Nuts also contain other vitamins and minerals, such as manganese, iron, B vitamins and vitamin E. These can help increase energy production and decrease tiredness.
5. Dark leafy vegetables
Leafy green vegetables, such as spinach and kale, are excellent sources of nutrients that promote energy. They are also good sources of iron that replenish the body. It also enhances the absorption of iron in the body.
Iron enhances the production of red blood cells for the efficient delivery of oxygen to your cells. This helps to fight fatigue when you feel tired after eating.
They are high in iron, calcium, magnesium, potassium and vitamins A, C, E, and K. Additionally, they come with folic acid, fiber, and antioxidants that provide health benefits. Fatigue is one of the most common symptoms of iron deficiency.
Paying close attention to these five foods, one could easily see that these foods either in the protein, carbohydrates or fats food groups. These foods are fundamental for boosting your energy after workouts.
These foods also contain vitamins and minerals which help a lot when taken after workouts.
These energy-boosting foods after workouts can be the game changer you have been looking for.