Nutrition After A Work Out

Working out depletes glycogen stores and some proteins in your muscles breakdown. The right nutrition after a workout can help restore muscle protein breakdown, increase muscle protein synthesis, restore glycogen stores and increase recovery.  This is a list of foods to eat after working out by Authority Nutrition.


Carbs

  • Sweet potatoes
  • Chocolate milk
  • Quinoa
  • Fruits such as pineapple, berries, banana and kiwi
  • Rice cakes
  • Rice
  • Oatmeal
  • Potatoes
  • Pasta
  • Dark, leafy green vegetables

Proteins

  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Salmon
  • Chicken
  • Protein bar
  • Tuna

Fats

  • Avocado
  • Nuts
  • Trail mix such as dried fruits and nuts

After Workout Meals

  • Grilled chicken with roasted vegetables.
  • Egg omelet with avocado on toast.
  • Salmon with sweet potato.
  • Tuna and crackers.
  • Oatmeal, whey protein, banana and almonds.
  • Rice crackers and peanut butter.
  • Whole grain toast and almond butter.
  • Cereal and skim milk.
  • Greek yogurt, berries and granola.
  • Protein shake and banana.
  • Quinoa bowl with berries and pecans.

Again, this is not my list but Authority Nutritions list.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s