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Physical activity burns a lot of calories. After you exercise, your body requires certain nutrients to refuel and recover. Proteins and carbohydrates, for instance, help repair muscles, build strength and reduce post-workout fatigue. Plus, eating the right foods after your exercise can also aid weight loss. Replenish lost nutrients and energy by eating the following foods after you exercise:

Eggs

Exercise promotes muscle growth, but only if the body is able to properly recover afterwards. Eating protein-rich foods, such as eggs, poultry, beans and nuts, can aid muscle repair significantly. Study shows that consuming whole eggs immediately after resistance exercise promotes muscle growth and protein synthesis. Plus, egg yolks are rich in essential minerals, like calcium, iron, magnesium, phosphorus and potassium. Additionally, eggs are one of the few foods that contain vitamin D, which plays an essential role in maintaining healthy bones and lowering the risk of osteoporosis.

For a nourishing post-workout meal, pair a boiled egg with whole grain toast or a bowl of plain oatmeal. Eggs are versatile foods that you can prepare in various ways, but the final dietary value of an egg greatly depends on its preparation. Cooking eggs in oil, for instance, may greatly increase its fat and cholesterol content. For a nourishing post-workout meal, pair an egg or two with whole grain toast.

Bananas

Bananas are great post-workout snacks due to their low calorie content. But make no mistake – bananas are packed with potassium, which helps restore energy levels, lower blood pressure and promote overall heart health. Moreover, bananas are rich in dietary fiber, which helps regulate bowel movement and aid weight loss. Bananas are also very filling despite their low calorie content, which may help curb cravings and prevent overeating after a workout session.

Salmon

If snacks won’t satisfy your post-workout hunger, try whipping up a protein-rich meal with salmon. Fatty fish, like salmon, cod and tuna, are rich sources of omega-3 fatty acids, which aid muscle repair, muscle growth and metabolism. Omega-3s are also tied to numerous health benefits. For instance, they can regulate blood pressure, prevent blood clots, reduce inflammation and relieve muscle soreness after strength training. They can also lower the risk of metabolic syndrome and its symptoms, including obesity and insulin resistance. Other sources of omega-3s include mackerel, sardines, herring, anchovies, flaxseeds and walnuts.

Quinoa

If workouts exhaust you, then you may need to increase your carbohydrate intake. Quinoa is a gluten-free grain loaded with carbohydrates, protein and dietary fiber. As such, it works as a very nutritious post-workout snack that can significantly restore depleted energy levels. Quinoa also contains the plant antioxidants known as flavonoids, which can reduce inflammation and soreness in muscles. Plus, quinoa is a known source of “good” carbohydrates with low sugar content. This means that quinoa does not increase the risk of obesity and high blood sugar levels, unlike the “bad” carbohydrates found in pastries, cookies and white bread. Other sources of good carbohydrates include sweet potatoes, whole-grain oats, pumpkin, tart cherries and beets.

Hummus

Hummus is an incredibly nutritious spread made from chickpeas, sesame seeds, lemons and garlic. It has been linked to many impressive health benefits due to its high nutritional value. For instance, the dietary fiber found in hummus aids digestion and weight loss. Chickpeas has also been shown to reduce the risk of cardiovascular disease due to its wide variety of minerals, such as iron, phosphorus and manganese. Hummus is also very filling due to its high fiber content. Eating hummus can boost energy levels without causing significant weight gain.

Eat foods rich in carbohydrates, proteins and healthy fats after exercising to help your body replenish energy levels, repair torn muscles and increase strength. You should also drink plenty of water after a workout to replace lost fluids and stay hydrated.

Sources:

EliteDaily.com

Academic.OUP.com

HealthLine.com 1

HealthLine.com 2