editor Finding the perfect meal for your post-workout is very difficult. However, many foods are great for the body, especially after a post-workout. However, it all depends on the time of day you work out. If you are someone who prefers working out late at night, you probably won’t have time for a large meal. Nevertheless, there are still foods that you can consume which will give you the same nutritional value as a substantial meal.
Essential Vitamins and Minerals For Post-Workout Snacks
Foods you must consume after a workout need to be rich in protein and carbohydrates. It provides you with the appropriate nutrients to help with your post-workout. It is also important you drink plenty of fluid after your workout as you would have dehydrated your body when sweating.
Carbohydrates
Carbohydrates are an essential nutrient that is the body’s natural form of energy. It is also stored in your muscles as Glycogen. During your workout, glycogen is used as fuel for the body and therefore depletes. The more intense your workout is, the more calories you burn. It is a vital vitamin for those who perform long endurance workouts.
Protein
Protein is another essential vitamin and mineral that is required post-workout. Protein is needed to repair damaged muscle tissue after a workout. Protein also helps with muscle protein synthesis. We recommend you consume 15 to 25 grams of protein after your workout so make sure you consume high-protein foods to help with this.
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Different post-workout meals
Many different post-workout meals are good for the body straight after a workout. Let’s look at some of the meals you can consume to make your goals more achievable. Additionally, there
Eggs and Toast
This first meal not only provides you with both protein and carbohydrates but it is also quick and simple. Eggs are rich in protein while your bread provides you with a substantial amount of healthy carbohydrates for your body. Additionally, eggs provide a good source of cholesterol which has been proven to benefit muscle build and help with recovery. Consuming two eggs and one slice of wholemeal bread will provide you with around 16 grams of protein and 12 grams of carbohydrates. If you want something quick and simple, scrambled eggs on toast are a great post-workout meal.
Greek Yoghurt and Granola
Another quick and simple meal for your post-workout snack is Greek yoghurt with granola. This meal provides you with an adequate amount of protein and also gives you some carbohydrates as well. Granola will add even more carbohydrates to your meal which is roughly 13 grams of carbohydrates per ¼ cup of granola. However, you must consume the right granola so make sure to read the ingredients on the box before buying.
Cottage Cheese and Fruit
Another great post-workout meal is cottage cheese and fruit. The reason why is that cottage cheese provides you with whey and casein. Casein is slow-digesting that helps with muscle growth and helps with recovery. Whey is very well absorbed and great for the body. Another positive of cottage cheese is that there are different versions of it. Some are full fat and others have no fat. If you are looking to put on mass, consume the full-fat version. If you wish to be leaner, consume the 0% fat version of cottage cheese. Then choose whatever fruits you like to add a nice taste to your meal.
Tuna and Crackers
It is another great food for those fish-eating lovers. Furthermore, tuna isn’t that expensive, especially tinned tuna. Plus, it provides the body with a variety of healthy nutrients such as omega-3 fatty acids which can help with inflammation.
Tuna and crackers are great as a healthy snack but if you wish to consume more calories, have it with sweet potato and vegetables.
Hummus and Pita Bread
Hummus consists of chickpeas which contain protein. They are also rich in carbohydrates meaning it ticks both boxes. Another positive is that this is a vegetarian option, allowing vegetarians and vegans to achieve their fitness goals whilst consuming the important nutrients to put on muscle mass. Additionally, it is a light meal as one pita bread and a ¼ cup of hummus equate to around 270 calories. Not only is this a light meal but it is also quick and easy, perfect for a late-night snack after your gym workout.
Summary
As you can see, there are many different types of meals which you can have after your post-workout. Furthermore, you must consume the right foods after your workout, no matter what your fitness goals are. If you look to put on the pounds, we recommend you consume foods that are high in fat but also provide the right amount of protein and carbohydrates. If you wish to become lean, you need to opt for foods that have a low amount of fat. So, put on your favourite pair of gym leggings and get yourself to the gym to break into a sweat.
