Eating before and after workouts is extremely important, but post-workout eating needs to happen within the first 30 to 60 minutes after exercising. The sooner you start giving your body the nutrition it needs after exercising, the more receptive your body will be to the nutrients you give it, as the enzymes that your workout kick-started are still active in your body.
Sandwich
Sandwiches make for excellent meals to eat after a workout, especially if you pack them with the right food. Lean meats such as turkey or chicken help to repair in the muscle-repairing process, and vegetables like tomatoes and lettuce add freshness and a vitamin C boost. If you bookend your sandwich with whole-grain bread, you'll be adding important fiber and carbohydrates to your body. Sandwiches are also convenient to pack in your gym back to eat soon after your workout.
Pasta and Carbohydrates
There are many ways to eat carbohydrates after your workout, including rice, pasta and breads, as these help replenish the glycogen that you lost during your workout. Be sure to eat these as soon as possible after a workout, and try to get a carbohydrate for every 2 lbs. of body weight. For example, a 150-lb. person should aim for 75 g of carbohydrates, or about cup of cooked pasta.
Eggs
Eggs can be made quickly after a workout and provide you with a quick way to get protein in your diet. Eggs also contain zinc, which helps to boost your metabolism after a workout. Whether you are going to make an egg sandwich, an omelet or if you want to prepare your eggs via another method, you are left with options to add in vegetables, cheese and other ingredients, all of which have beneficial nutrients.
Granola and Nuts
Granola and nuts are also extremely portable, and they provide high amounts of fiber and iron after a workout. The nuts and dried fruit provide the iron, which helps keep your red blood cells healthy, while the fiber in the granola helps aid in digestion. A granola mixture also provides good carbohydrates, which help refuel your body, while the nuts provide healthy kinds of fat. Pairing granola and nuts with a protein base can help round out a post-workout meal.
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