Six options for a healthy post-workout snack.
You exercised. What should you eat? Exercise uses a lot of energy. Today we turn to how you can use nutrition (within 15 to 30 minutes after completing a workout) to recover. What can you consume after your workout to benefit your body?
Physical activity consumes a lot of energy. It can be challenging for the body to recover if we do not replenish energy levels within approximately 15 to 30 minutes post-workout. Even a small snack shortly after exercising can help restore your energy levels. Today, we turn to some observations from a piece published in Medical News Today.
1. Dairy protein
A 2017 research study reported that as few as nine grams of milk protein might be enough to simulate the making of protein in our muscles. You might want to try some milk alternatives, such as Greek yogurt, cottage cheese, ricotta cheese, and kefir. The last has just over 9 grams of high-quality protein.
Milk-based proteins appear to be more effective than soy-based proteins at promoting the growth of muscle proteins after resistance exercise. While either approach can help you maintain and build muscle mass, milk proteins effectively promote lean muscle mass growth. Protein after exercise helps the muscles heal.
2. Eggs
Which is better for protein synthesis, whole eggs or egg whites with the same protein content? One study points to whole eggs as more valuable to simulate muscle growth after resistance training. Nutrients within the yolk appear to stimulate growth more efficiently.
3. Water
Hydrate! You know the importance of drinking adequate water before, during, and after your workout.
4. Carbohydrates
Promote glycogen storage, build immunity, and more. Options include grains, fruits, sweet potatoes, and quinoa. The last, a pseudocereal, is high in fiber and rich in protein. One cup of quinoa offers over eight grams of protein. One additional bonus: quinoa has a low glycemic index, making it helpful for regulating blood sugar.
You exercised. What should you eat? Please go here to learn more:
https://medium.com/beingwell/you-exercised-what-should-you-eat-4a881381be02?sk=f5fae5ce7887ecd4e2066530f719145d
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