Your post-workout lunch can be one of the most essential meals of the day. The 30 minutes after you’ve done your work out is a prime time for muscle building and strength refilling. The more muscle you have, the more calories your body burns, even at rest, which may allow you to lose weight.
Nutrition during an exercise to lose weight should include carbs and protein to help build muscles and absorb glycogen stores. Seebohar recommends finding a combination of around 30 to 60 grams of carbohydrates, up to 20 grams of protein, and just a little bit of fat (5–8 grams). A bottle of low-fat chocolate milk, a tub of low-fat Greek yogurt or string cheese, and an apple make good post-workout snacks for weight loss.
Here’s some kind of food you should consume after workout.
Bananas with peanut butter
Consider eating a banana with one or two spoonfuls of peanut butter if you feel hungry after your workout. But make sure to use pure peanut butter-without sugar or palm fat additives. The bananas contain carbohydrates, potassium, and magnesium. These are important to your workout recovery. The peanut butter contains fat and essential proteins.
Microwave egg and vegetable breakfast sandwich
This recipe is a perfect breakfast sandwich for anyone on their way to work in a hurry. Wrap it up and put it in your gym bag, then just nuke it when you arrive at the office.
Two or three savory vegetable muffins provide plenty of protein for you. And the best thing about this recipe is that you can make your post-workout snack a large amount of time beforehand. Not enough of your carbohydrates? Then just have a piece of whole grain bread to eat them.
Tropical avocado parfait
When it comes to avocado, believe you’ve seen it all? This perfect combining the favorite healthy fat of all with fresh tropical fruits and Greek yogurt might surprise you. For an easy-peasy after-workout snack with tempting flavor, cut the recipe back to a single serving.
Easy spinach and egg white omelette
Combine the egg whites protein with the spinach nutrients after a sweat session to refuel your body. Halve the recipe to form a smaller portion of a snack.
Cottage cheese with vegetable sticks
Plain cottage cheese is very protein-rich. Try eating it with a few sticks of carrot or cucumber. Or are you feeling in a sweet snack mood? Sprinkle it over with some freshly grated vanilla or cinnamon.
Do you know there’s lots of leucine in cottage cheese? This amino acid promotes synthesis of muscle protein after workout. The more muscle you get, the more the calories you lose when you rest. This in turn leads to greater weight loss.
Greek yogurt with berries
High protein content in Greek yogurt: one container (200 g) contains 10 to 15 g of macronutrient. Fresh or frozen raspberries, strawberries and blueberries are low calorie, low carb and rich in antioxidants.
Freezer-friendly breakfast sandwiches
Who doesn’t like a classic sandwich for breakfasts? This one uses an English muffin and will remind you of the guilty pleasure of your beloved fast food — just a healthier way.
Have you ever attempted this beautiful snack for weight-loss? The calories of green soybeans are very low: 100 g of edamame has a mere 125 calories. By comparison about 500 calories are found by 100 g of chips. One portion of edamame also gives you about 15 g of protein.
Peanut butter and bananas, particularly like a shake, go well together. Stir in some milk freshly ground vanilla and cocoa. Love a delicious shake after exercise with no added protein powder.
Apple cheese crackers
The easier the recipe sometimes the better. This one is not just super easy to make (you’re only cutting things!), it will also keep you full after your workout. For an even healthier option, skip the added sugar.
Sweet potato pie protein shake
Because they’re quick and easy, shakes are great and this one takes the cake (or the pie). You get the extra nutrients from the sweet potatoes, and a hint of sweetness, plus the protein you need after a hard workout.
A mixed salad with quinoa is a delicious after workout meal. You can also enjoy it for lunch tomorrow, if you make a little extra. The “pseudo-cereal” quinoa is a vegan protein source. 100 g Quinoa contains approximately 15 g Protein. Tip: Include any additional protein in the beans and chickpeas.
So, you’ve decided what you’ll eat after workout?