It’s a very big risk to engage in a workout every day without taking proper care of your health. To train strenuously without adequate feeding is tantamount to digging your early grave. Every person who trains tirelessly in a gym complex or other sports really needs to take quality supplements. Post workout supplements are indeed among the most vital needs of every sports man and woman.
Post Workout Supplements are vital nutrients that make up your daily meal. They are normally taken after sessions of training or strenuous workout periods. They are made of vital food nutrients such as carbohydrate, amino acids, fatty acids, minerals and so on. There are reasons for such supplements. Let’s take a look at why you need to take them as often as possible.
When you engage in diverse training, your muscles are usually at their best. After each training session, you entire body muscles are likely to be starved of needed nutrients. You’ll then need post workout supplements to re-vitalize your muscles and bring them back to shape.Oftentimes, strenuous sporting activities destroy muscle tissues. You may not notice this during the events. However, after a session of training, you might begin to notice them. At such periods, you need quality post workout supplements to repair those body tissues.
The harder you train, the more important you need to go for suitable supplements. These help a lot in enhancing your training sessions. You’re sure to become more efficient when you take such supplements in their right proportions.
There are tons of post-workout supplements to choose from—but do you really need a fancy sports drink? A recent study suggests that you actually don’t need those a fancy sports drink for your post workout supplements : Researchers compared the effects of bananas, a sugary sports drink, and plain old water as workout recovery nutrition. Bananas—a whole food—came out on top.
Here are Knott’s top 10 foods for workout recovery isntead of fancy sports drinks.
Those little drinkable yogurt bottles in the dairy aisle shouldn’t go ignored. “Not only is kefir convenient, but it’s also a good source of protein and probiotics,” Knott says. (P.S. You also need to know about Yakult, the probiotic drink people are now obsessed with.)
“Probiotics support gastrointestinal function by promoting a balance in gut bacteria,” she says. “A healthy gut microbiome is also supportive of a healthy immune system, which is especially important during intense training.”
You’ve likely heard this one before, but it bears repeating: “Greek yogurt is an ideal post-workout snack because it contains a mix of carbohydrates and protein,” says Knott. “Ingesting 20 to 25g of protein after a workout will aid in muscle protein synthesis, and consuming carbohydrate in combination with protein can further aid in this process.”
Yep, really. This dinnertime side is actually a great post-workout snack.
“Two of the major minerals lost in sweat are sodium and potassium,” says Knott. “Most people don’t need a sports drink to replenish these minerals, as many can get adequate amounts from food. The baked potato is one example of a food that can aid in replenishing lost potassium after a workout. Plus, it’s carbohydrate-rich—a must for recovery.”
Knott suggests topping it with a lean animal protein (like shredded chicken or ground turkey) or beans for a vegetarian option. “Add additional anti-inflammatory nutrients from leafy greens and give protein a boost with a scoop of Greek yogurt instead of sour cream.”
Whole-Grain Cereal with Milk
You might think of cereal as a breakfast-only item, but it can actually work any time of day—provided you choose the right kind.
“Choose a whole-grain cereal that’s low in added sugar,” says Knott. While cereal is technically processed, it can be a great way to get whole grains (aka healthy carbs) into your diet. “Dairy or soy milk will work here. Whole-grain cereals plus protein from milk provides a protein and carbohydrate combination that enhances muscle repair after a workout.”
A Handful of Berries
“Berries contain antioxidants called anthocyanins, which have anti-inflammatory properties and may help in the recovery process after an intense exercise bout,” explains Knott. “Berries are also a natural source of carbohydrates, making them ideal for a post-workout snack when paired with protein.” Add them to your Greek yogurt for a perfect mix of protein and carbs.
“Cherries are a good source of antioxidants, which play a role in recovery after exercise by reducing oxidative stress,” notes Knott. “Cherries are also a source of fiber, potassium, and vitamins A and C.” Combine with the protein of your choice for a complete post-workout meal.
If you’re ready to switch things up from yogurt, give cottage cheese a try. “Cottage cheese, like yogurt, contains leucine, an amino acid known to enhance muscle protein synthesis,” says Knott. “Top with fruit for added carbohydrates.”
“Carrots are a source of beta-carotene, which is known to play a role in immune function,” explains Knott. That being said, it’s not generally recommended to supplement with it because of potential side effects. That means whole food sources are ideal, and carrots are one of the best.
Simple and easy to transport, hard-boiled eggs are the ultimate workout recovery snack. “Eggs are a good source of protein and contain vitamin D,” says Knott. “Vitamin D plays a role in managing inflammation in the body. Remember to pair with a source of carbohydrates!”
Baked Sweet Potato
Sweet potatoes are also a great source of beta-carotene, says Knott. “Bake and serve as a side with maple syrup or brown sugar, cut into fries and bake with savory spices, or cube, steam, and add to a smoothie for a creamy carbohydrate boost. Sweet potatoes are rich in carbohydrates and fiber which can help to fill you up post-workout while also replacing glycogen stores.”