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#HealthBytes: Few effective nutritional ideas for your post-workout meal
Last updated on Dec 03, 2020, 09:40 pm
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People opt for intense workout regimens to get in their desired shape. However, that's not enough. Your diet needs to be efficient too.
While there's a lot of emphasis on pre-workout meals, most forget to plan a healthy post-workout meal.
To help those of you like that, here are some meal ideas that aren't only nutritional but will also help you recover after exercise.
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In this articleGreek yogurt mixed with your favorite fruits, blueberry for example High quality protein shakes and chocolate milk, but without sugar A bowl of oatmeal for comfort and health High fiber wraps with healthy vegetables, lean meat Include veggies in your regular diet, load up on micronutrients
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#1
Greek yogurt mixed with your favorite fruits, blueberry for example
![Greek yogurt mixed with your favorite fruits, blueberry for example]( "Greek yogurt mixed with your favorite fruits, blueberry for example")
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Greek yogurt can be quite helpful in repairing your body after exercise because it is a good source of protein and calcium.
Furthermore, top your yogurt with your favorite fruits for extra nutrition, which includes energy-boosting healthy carbs.
Choose fruits that are rich in antioxidants, for example, some studies have shown that eating blueberries after a workout can help with post-workout muscle inflammation.
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#2
High quality protein shakes and chocolate milk, but without sugar
![High quality protein shakes and chocolate milk, but without sugar]( "High quality protein shakes and chocolate milk, but without sugar")
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Many nutritionists recommend the consumption of protein shakes after exercise because protein helps in building and repairing muscles.
However, make sure that you are drinking a high-quality protein shake that isn't filled with sugar otherwise all your hard work goes down the drain.
If you don't have protein powder, drink a glass of less-sugary chocolate milk because that contains carbohydrates and protein as well.
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#3
A bowl of oatmeal for comfort and health
![A bowl of oatmeal for comfort and health]( "A bowl of oatmeal for comfort and health")
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Speaking from personal experience, our body often craves comfort foods.
Now, these foods don't have to be unhealthy.
It can be something like a bowl of oatmeal which is healthy, comforting, and can effectively replenish hardworking muscles.
Additionally, researchers have observed that this easy-to-make dish may reduce the risk of premature death by 9 percent compared to those who barely consumed whole grains.
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#4
High fiber wraps with healthy vegetables, lean meat
![High fiber wraps with healthy vegetables, lean meat]( "High fiber wraps with healthy vegetables, lean meat")
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Wraps are the best way to ensure that you get your nutrients when you are in a hurry.
Hence, the evolution of breakfast wraps must be applauded.
This logic also applies to a quick post-workout meal.
For more benefits, choose whole grain high fiber wraps with some fresh avocado, greens, beans, and other healthy veggies.
Non-vegetarians can add lean meat to these wraps too.
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#5
Include veggies in your regular diet, load up on micronutrients
![Include veggies in your regular diet, load up on micronutrients]( "Include veggies in your regular diet, load up on micronutrients")
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This is more of a general advice, not a meal plan.
Muscle repair requires a lot of vitamins and minerals, and the easiest way to ensure a good balance of these micronutrients is to opt for more nutrient-dense foods in your regular diet.
Try to incorporate vegetables like dark leafy greens, carrots, broccoli, beans in your post-workout meal via smoothies, vegetable salad, etc.
