Protein bar, vitamin drink or would you rather have a portion of pasta?
Opinions differ when it comes to the question of what is good for the body after a workout. It’s not that difficult at all Muscles to give what they need.
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What your body needs after exercise
After a hard workout, your body craves a nutrient-dense meal with proteins, carbohydrates and vitamins. “This is the best way to replace the nutrients used up during training,” explains fitness expert Katie Williams to ‘sporteluxe’.
“Carbohydrates work to replenish the body’s energy stores. When taken in combination with proteins, carbs can also support muscle synthesis and maintenance, which in turn accelerates regeneration and inhibits inflammation,” says the expert.
By combining carbs and proteins together, you ensure that you are meeting your body’s needs after training: “Protein supports muscle repair and development and carbohydrates support protein absorption in the muscles. Therefore, the intake of both macronutrients is necessary,” explains Williams.
Here is a list of foods Katie Williams recommends. You should try to consume these within 30 minutes of your workout.
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1. Drink enough water
Admittedly, it’s no surprise that water is at the top of the list. However, the importance of rehydration cannot be overemphasized. “After training, the replacement of water and electrolyte losses is necessary for optimal regeneration,” Williams also knows.
“You lose fluids through sweat and urine even after you finish your workout. Therefore, you should try to replace losses by 150 percent. If you’ve run for an hour, you’ve probably lost more than a liter of water, so drink 1.5 liters,” recommends the fitness expert.
2. Coconut water provides hydration
“Coconut water is an excellent post-workout thirst quencher, also known as ‘nature’s Gatorade,'” says Williams. It is also the perfect drink to rehydrate the body, replenish electrolyte levels and replace carbohydrates lost during exercise.
“It’s full of potassium, magnesium, sodium and calcium, all of which play important roles in many body functions,” she explains.
3. Energy boost thanks to bananas
“With 36 grams of carbohydrates, 0.5 grams of fat and 600 milligrams of potassium, bananas are a powerhouse after training,” says the expert. Her tip: Chop up a banana in Greek yogurt or mix it with a spoonful of protein powder and the liquid of your choice.
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4. Quinoa cooked
“Quinoa contains about 21.3 percent carbohydrates and is also a good source of protein and fiber,” emphasizes Williams. For example, you can enjoy quinoa in a salad for lunch or have it with a little almond milk in a chia pudding in the morning after training.
5. Oats provide carbohydrates
“Oats consist of 66 percent carbohydrates and almost eleven percent of them are fiber,” says the expert, highlighting the positive properties of the grain. The best part? You can get really creative with oats.
Creamy oat flakes can either be added to a smoothie, eaten with various toppings or used for homemade oat cookies.
6. Eggs as a source of protein
Hard-boiled eggs contain a whopping six grams of protein per piece – making them an effective post-workout snack. Another plus point: They are really easy to prepare.
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