What to Eat After a Workout

Been wondering about what makes up a good post-workout nutrition? Make your exercise count and eat well after a workout to keep your body healthy and fit

After 20-30 minutes of brisk walking, you return home and cool down for a bit. What’s next?

Do you hit the showers or proceed to the kitchen and whip up your breakfast? If you’re thinking of eating out and rewarding yourself to a big meal, think again. Doing this ruins the whole point of working out in the first place. Believe it or not, what you eat after your exercise routine can be the most important meal for the day.

It’s important to plan your meals ahead of time. But do you know how to refuel your energy effectively?

According to research, it’s better to eat as soon as you wrap up your activity. This will enable muscles to recover effectively and rebuild depleted ones at the same time. Refueling is important so you’ll have the energy to keep you going through the day.

To fuel for recovery, consider eating these to make the most out of your workout activity:

Oatmeal

You can take your oatmeal game to the next level by using whole grain oats instead of the usual. Mix it up with a banana together with your favorite nuts to get the right carbs and fatty acid in your meal. To add vitamins and antioxidants, you can always add your choice of berries. This simple meal is a smart nutritional choice without affecting your body goals.

Wholegrain Cereal

Eating wholegrain cereal is always a great snack anytime of the day. Just make sure to choose your cereals wisely—ditch the chocolate and sugar coated cereals as they will get in the way to fitness. Choose a high protein, high fiber cereal that can reload your muscle energy stores. Add low fat milk or yogurt, depending on your preference. You can also top it with fruits for that zest of vitamins.

Electrolytes

It is important to replenish electrolytes to avoid feeling dehydrated during the day. Drinking lots of water is important since you have lost lots of it by sweating it out. You can also drink homemade orange or lemon juice with a spoonful of raw organic honey for that natural sweetness.

Also, consider eating foods rich in sodium and potassium. You can find these in cheese, crackers, milk, bananas, raisins, green leafy vegetables and bread.

Wholegrain Sandwich

Make yourself a turkey or chicken sandwich together with your favorite greens, tomatoes and onions. This is also a great snack for you to keep yourself from craving junk foods while you’re stuck at work. You can opt to add hummus instead of mayo or mustard as it is rich in fiber.

Fruit Salad

Give your muscles some effective relief by loading it up on fruits since they are packed with carbohydrates and enzymes that your body really needs. Grab your favorite fruits, slice them up and drizzle your non-fat yogurt over it. Why not add some nuts while you’re at it?

Your key to healthy living doesn’t just stop with exercise. What you eat after a workout shouldn’t be overlooked as it plays an important role in keeping your body in great shape. Fight the urge of ordering a big fat burger after burning calories; go for the healthy option and reap the benefits of exercising.

Join Active Ager Asia, a membership community to help you keep healthy and stay fit. Members can sync your Fitbit, Jawbone, Moves, Google Fit or preferred mobile pedometer app with the system, get educational articles from the Active Age and enjoy privileges. Through the portal, members are encouraged to keep good health by walking to earn incentives. More information at Active Ager Asia.

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