Healthy eating after workout

What to eat after a workout Top 7 Best Foods (2)

Most of us just focus on doing exercise and forget that retaining the energy after workout is as important as exercise itself. 

Foods and drinks play an important role in recovering your muscles after exercise and eating the right kind of post-workout foods and drinks is necessary to muscles building and a good health. 

This article is going to provide you with a list of top best foods for you to recover from strenuous exercise.

1. Water

What to eat after a workout Top 7 Best Foods (4)

Water keeps us hydrated during and after workout

Water makes up for around 60% of a normal adult body and is of extreme importance to human life. 

Water keeps us hydrated during and after workout. If the amount of water intake is not enough, you may run the risk of giddiness, charley horse, and exhaustion. 

The recommended amount of water intake every 10-20 minutes is 7-10 ounces, which can be increased, depending on the volume of your exercise.

2. Tart cherry juice

Rich in antioxidants and inflammatory compounds, this drink can help athletes recover more quickly from a vigorous workout.

It has been proven by many studies that tart cherry juice is very useful for not just weight training but also other kinds of training as well such as enhancing the performance of cyclists in many aspects.  

Moreover, it has been also reported that this miraculous drink can also help us sleep better. You can easily buy tart cherries in canned, juice, frozen, etc. forms at your local stores.

3. Cottage cheese

Cottage cheese ispacked with protein and almost 3 grams of leucine a cup, which have been well-known for its ability to help you build or recover your muscles after exercise.

What to eat after a workout Top 7 Best Foods

4. Salmon

It has been shown by research that consumption of the omega-3 fatty acids which can be found in some kinds of fish such as mackerel, sardines and salmon, can result in a faster recovery of sore muscles after resistance exercise.

5. Blueberries

After training, you need protein to retain your lost energy. One rich source of protein is blueberries, which is loaded with antioxidants and protects your muscles from damage by free radicals. 

What to eat after a workout Top 7 Best Foods - Blueberries

Muscle recovery process can also be accelerated when a moderate amount of blueberries is eaten before and after workout.

6. Foods which are rich in potassium

A shortage of potassium, which can happen when you excessively sweat or are dehydrated, can result in muscle cramps. It is recommended to take 4.7 grams of potassium a day. 

Some kinds of foods which are rich in potassium include vegetables or protein-rich foods.

7. Sweet potato

Carbs, which a lot of people often refrain from when they go on a diet, surprisingly is a friend of athletes who have just done intense exercise. A moderate intake of carb-rich foods such as grains, or sweet potatoes can help protect your immune system from a post-workout drop. 

You do not have to worry that this food will disturb our diet. The carb which are eaten after workout will be used as energy to compensate for the lost energy during workout, rather than stored as fat.

Above are seven kinds of foods that are useful for your workout recovery. To maintain good health, the best course of action would be to pay attention not only to your workout but also to your diet, especially after doing exercise when your body is in the best need of energy.

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