7 best foods to eat after a workout

What should you eat after your workout?

The best food to eat after a workout may depend on the list you decide to use for that information. It is believed that during a workout muscle protein decreases and muscles begin to break down. It is also believed that within 45 minutes of training, proteins and carbohydrates are absorbed more quickly. Obviously, avoid high-glycemic carbohydrates like bagels and donuts. These turn into sugar right away and are not a good source of energy. However, complex carbohydrates are necessary for both the body and the brain to function normally. Blood circulates best right after a workout, so this is the time to put those protein and carbs back into your body.

The following list of foods and drinks, and what makes them good after exercise, is a combination of seven of the most recommended.

• greek yogurt

This food is believed to be a new “miracle” nutrition item. The Greek form of yogurt has twice the protein of regular yogurt and is also an excellent source of good carbohydrates. For added effectiveness, add Greek yogurt to cereal or fruit.

• Fresh fruit/berry salad

Fresh berries contain “micronutrients,” enzymes that are thought to help with muscle soreness after a workout. Berries are good after exercise because they are easily digested and have enough carbohydrates to replenish energy. They can be added to a smoothie or a serving of Greek yogurt, and even put on cereal or oatmeal to add flavor and carbohydrates. Specifically, pineapple has anti-inflammatory effects to help relieve muscle pain. Kiwi is known to aid digestion and break down amino acids. Bananas, also from the fruit category, are full of fiber, potassium, vitamins B and C, manganese, magnesium, and water. All of these help in muscle function and revitalization.

• Sweet potatoes

Sweet potatoes, like many of the foods on this list, are packed with water that help rehydrate you after a workout. These potatoes also contain vitamins B and C, manganese, magnesium, and iron. Unlike other potatoes, sweet potatoes will lower blood sugar and stabilize insulin, while helping to fuel the body and invigorate cells. Additional benefits of sweet potatoes are that they repair inflammation and fight pollutants.

• Cereal (high protein/high fiber)

Look for cereals that contain around 30 grams of carbohydrates, at least 10 grams of fiber, and at least 13 grams of protein. Adding milk or Greek yogurt will enhance the muscle-building benefits and add flavor to the cereal.

• Milk

This drink is at the top of some lists of the best foods/drinks after a workout. Everything that milk contains: calcium, sugar, protein and water, helps to recharge the muscles. It’s best to go with a fat-free, or at least low-fat, version of milk and drink the recommended three cups per day. As mentioned above, add milk to cereal or make a smoothie and include a banana.

• Water

Water makes your whole body work better by regulating body temperature and flushing out toxins.

• Fish

Fish, and specifically wild Alaskan salmon, some tuna, rainbow trout, and some halibut, are high in Omega 3 fatty acids, magnesium, and protein. These attributes make this type of fish good for endurance and strength, as well as lean muscle mass. The Omega 3 fatty acids contained in recommended fish products reduce muscle inflammation, help ward off disease and reduce heart attacks. To stay healthy, be sure to buy fish that is low in mercury and from environmentally friendly sources.

Body size, activity levels, fitness goals, and genetics should determine the carbohydrates your body needs on a daily basis. The best food to eat after a workout should be high in protein and complex carbohydrates. Read food labels and consult a carbohydrate guide to get the most benefit from the foods your body needs to maintain a strong and healthy life. It is advisable to consult a doctor before making drastic changes in daily diet and carbohydrate intake.