Importance of post work out meals for weight loss:
On performing any physical activities or any exercises, our muscles break the stored glycogen, which can be used as a fuel to provide energy to the body. It can also lead to the breakdown of the proteins in the muscles.
So it is essential to consume the right food, which helps in increasing the level of glycogen and the synthesis of protein in the muscles.
Here is the list of best post-workout foods for the efficient weight loss and to recharge the body,
Water is considered to be essential to consume after a workout session. It keeps our body hydrated. It is also good to drink water before the exercise too. Though you have to consume plenty of water, there is some instruction to drain the water to get a better result in weight loss. They are as,
- Drink 2 or 3 glasses of water before the exercise.
- Consume one glass of water while doing the exercise.
- Again take 2 or 3 glasses of water after the exercise.
Egg and Whole-wheat toast:
The carbohydrates present in the toast helps to regain the energy which you had lost during the workout session. Along with the carbs, the presence of fibre content in the salute is responsible for the maintenance of blood sugar levels. Consumption of the toast with egg will lead to getting a better effect for weight loss.
The toast is rich in protein, and it consists of all of the nine essential amino acids in it. These amino acids would help you in building the muscles.
Savoury Vegetable Muffins:
These delicious muffins are rich in protein content and also with the presence of carbohydrates. It can be taken with a slice of wheat bread.
It has got a potential ratio of about 4:1 between carbohydrates and proteins. It contains 90% of water, which seems to replace the drained water content in the body due to the exercise. It provides fuel and energy to the muscles. It is proved that consuming a glass of chocolate milk after the workout helps in regaining power than other hot beverages.
Whole Grain Turkey Wrap:
It can be taken for both lunches and evening snacks. The high fibre carbohydrate content in the entire grain, along with the presence of protein (about 20 grams), is used to lose weight effectively. The wrap also contains a creamy avocado layer, and it is rich in minerals such as potassium and magnesium. These minerals used to get relief from muscle cramps. The avocado also contains plenty of vitamins and unsaturated fatty acids which serve for a healthy heart.
Greek Yogurt and Fruit:
Both of this content is mixed to form a creamy food. The addition of fruits in this food will increase the nutrient value and the level of carbohydrates. For example, if you add blueberry as a fruit with Greek yoghurt, it would serve as a precious antioxidant substance. According to recent studies, this food is used in the reduction of inflammation in muscles, which occurred due to the exercises.
Salmon with sweet potato:
Salmon fish is known to have rich protein content and omega-three fatty acids. They are considered to be good for the heart. They used to ease the inflammation or soreness in muscles. If the salmon is taken with sweet potato, which is baked in its skin, it provides 23 grams of carbohydrates and 4 grams of fibres to the body. It also enhances the immune system by increasing the level of Vitamin A in our collection. This dish can be eaten with essential oils such as olive oil to induce weight loss.
Chicken with brown rice and veggies:
Chicken consists of about 27 grams of protein and only 140 calories, which stimulate efficient weight loss. That’s why roasted chicken is considered the best food for weight reduction. It is also said to contain Vitamin B12, Vitamin B6, which helps in boosting our immune system. The consumption of chicken with brown rice and veggies will lead to increase the nutrients and carbohydrates.
Bananas with peanut butter:
Bananas are used to subside the hungry caused due to the heavy workout. It is essential to use peanut butter, which should be free from sugar and fat. The banana contains carbohydrates, proteins with essential amino acids and minerals such as magnesium. The peanut butter consists of proteins and fats which provide energy to the body.
They can also be taken as a shake, and it can be made with a combination of milk, vanilla cream, and cocoa.
Sweet potato and egg:
The baked sweet potato, when combined with egg, is the best food with high nutritious value. It almost provides 20 grams of essential protein to the body.
The green soybeans, which are known as Edamame, are one of the best weight-loss food. They are very low in calorie content like it contains only 125 calories. And also, this soybean contains about 15 grams of proteins.
Cheese with vegetables:
The cottage cheese has rich protein content. Especially it is rich in a particular amino acid called leucine. The leucine stimulates the synthesis of protein in the muscles after the workout, which helps in weight loss. It can be consumed along with vegetable sticks such as cucumber or carrot sticks. It can also be taken with vanilla or cinnamon over the cheese if you want them sweet.
Quinoa, which is consumed as a salad, is considered to be one of the fantastic and delicious posts, work out food. They are rich in proteins, which are about 15 grams. The level of protein can be increased by the addition of some beans and also chickpeas.
Even though water is sufficient to prevent dehydration in the body, we can also consider sports drinks as a post work out drink. This drink helps in the maintenance of electrolytes in the body. It also contains essential minerals such as sodium, potassium, magnesium, and calcium in it, which helps to rebuild the energy in the body.