Foods to eat after working out

By Drum Digital
04 July 2016

The post-workout meal is one of the most important meal choices you can make, if you’re trying to shift a few extra pounds.

We all know that losing weight isn’t easy, but by opting for foods packed with nutrients that will help repair muscles and stabilise your blood sugar, it will make it easier to stick to a healthy eating plan.

"After exercise, your body needs specific nutrients to repair muscle and stabilise blood sugar," Cassie Bjork, R.D., explains to Women’s Health magazine. Picking the right mix of foods can improve your recovery and simultaneously speed up your metabolism putting you on the fast track to weight loss.

Aim to eat something within an hour of finishing your workout, when muscles are pumped and primed to absorb nutrients most efficiently. So watch the pounds melt away after you upgrade your post-workout meal or snack.

Here are our pick of the best foods to fuel you post-workout:

Wholewheat wrap with turkey and veggies

After a carb-burning fitness class, a fibre-rich wrap with grains and veggies will top up your fuel stores, leave you feeling energised and less likely to overeat. Pairing carbs with protein-rich turkey helps your body repair and build muscle, and boost your metabolism.

Almonds and an orange

For snacking on the go, pack this portable treat in your bag. Nuts serve up protein and healthy fats, and can also take the edge off your hunger. Snacking on almonds curbs appetite, while oranges contain carbs, immune-boosting vitamin C and hydration - all in one convenient package!

Smoothie made with avocado, berries and protein powder

Smoothies are an ideal post-workout treat. Adding a few slices of avocado helps you stay fuller, longer and the healthy fats support your joint function, which can aid your mobility when working out. Add a handful of antioxidant-rich frozen berries and a scoop of protein powder or protein rich Greek yogurt.

Salmon mixed with olive oil, celery and grapes

Turn shredded or canned salmon into a quick salad. Add celery and grapes for carbs and fibre, and a few glugs of olive oil for a dose of healthy fats. Omega-3 rich salmon can lessen some of the post-workout muscle inflammation that causes soreness. And research has suggested that this healthy fish may help boost fat burn.

Eggs with black beans and bell peppers

After a sweaty morning workout, a breakfast of fibre-rich black beans adds carbs, while the bell peppers contribute vitamin C. Add in the protein-packed egg and it will can keep you from overeating for the rest of the day. © Cover Media

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