When it comes to training, there’s always the process of recovery that’s just as important as the workout regimen itself. This is the difference between professional and average athletes since the best athletes are aware that the physiological mechanisms they want to improve their physique, endurance, and strength are also reliant to recovery and not just from the workouts.
Moreover, the foods and drinks you consume post-training also portray a vital part in the entire process. Regrettably, a lot of athletes ignore this. As part of your recovery guidelines, here are the 8 best post-training foods you need to have.
Beets have nitrates and betalains, which can improve the body’s mechanism in delivering oxygen to the muscles. This also helps with muscle contraction and reducing blood pressure. In addition, beets have antioxidants that can be beneficial for the body. Studies demonstrate that beetroot juice and even cooked beets have the capacity to enhance your physical functions when consumed prior training, but they also have post-training benefits as well.
Thanks to high amounts of protein, eggs can deliver all nine essential amino acids, which are important when it comes to muscle growth and recovery. Research shows that protein in eggs facilitates a substantial increase in resistance muscle power among athletes. In fact, a huge egg already has six grams of high-quality protein with only 70 calories. It has five grams of total fat and a huge assortment of essential vitamins and minerals.
3. Greek yogurt
Greek yogurt has 14 grams of protein and 100 calories in every six-ounce serving. The protein-to-calorie ratio in Greek yogurt makes it ideal as a post-training snack. It’s a convenient snack to have since it’s portable so you can have it anywhere and anytime. Just beware of the ones with fruit flavors because they’re usually loaded with added sugars and unwarranted calories. If you want a bit of flavoring, add fresh fruits instead.
Watermelon is sweet and 92 percent water, which makes it perfect for rehydrating. Two servings of watermelon only have 80 calories. It’s also loaded with nutrients such as vitamins A and C, lycopene, and potassium. It was also found in a study that watermelons can be effectual in reducing muscle soreness by up to 40 percent 24 hours after training.
Salmon is well-recognized for its high levels of omega-3 fatty acids. These healthy fatty acids have also been proven to augment tolerance to glucose and facilitate lean body mass. The essential fats found in salmon, in addition, are beneficial with regards to hormone production. Further efficiency in the production of hormones ultimately means better muscle development. Moreover, the fat in lean protein can raise your metabolic rate, aiding in the fat loss and muscle development processes. Salmon also has about 17 grams of protein in every three oz serving, so it delivers essential amino acids that can aid in the reconstructing of muscle tissues.
Since berries are loaded with antioxidants, they can help crush the oxidative stress that the body suffers after going through vigorous exercises. The antioxidants present in these fruits aid in the alleviation of the high levels of oxidative stress linked to intense training. So, the good news is that by consuming more fruits rich in antioxidants like berries, training-triggered muscle impairment and swelling caused by free radicals is considerably lessened.
This particular grain is loaded with a greater amount of protein compared with other types of grains. It is also rich in iron and fiber. It’s looked upon as a complete source of protein because it contains all the nine essential amino acids that the body requires to function more effectively. Studies indicate that consumption of foods high in proteins can improve physical functions and performance, lean body mass, muscle recuperation, as well as muscle hypertrophy and strength. Quinoa is also gluten-free so it’s a major plus to those who observe a gluten-free diet.
Turkey is also a good source of protein, which delivers essential amino acids that your body requires in order to recover well. Plus, a diet that is rich in proteins could help athletes sustain muscle mass while making sure that the body fat levels are low. Generally, foods that are high in protein are always the best bet when it comes to fueling the body after an intense workout.
9. Peanut Butter
Peanut butter is one of the topmost favorites when it comes to refueling post-workout due to its protein and healthy fat content. A tablespoon of peanut butter has about 95 calories, four grams of monounsaturated fat, and 3.5 grams of protein. Apart from these remarkable nutrients, it also has B vitamins, magnesium and Vitamin E. These nutrients aid in the prevention of free radical damage after intense exercises so you can recuperate swiftly. Choose a natural brand of peanut butter sans the added sugars or oils for health reasons.