Routine workouts can enhance your physical strength, cardiovascular health, moods and even your sex life. Healthy eating habits can help to ensure that you get the most from your efforts. Although your overall diet is the key to exercise success, your post-workout meal is "extremely important" in determining your recovery and later energy levels, according to Iowa State University Extension, ISUE. For best results, seek guidance from your doctor or a dietitian before altering your diet.
Hydrating Foods
Your top post-workout priority should be replenishing lost fluids, according to ISUE. You can accomplish this by drinking water or sports drinks after lengthy, hot weather and intense workouts, or by consuming hydrating foods. Fresh fruits, like watermelon and citrus fruits, fruit smoothies, pure juices and protein shakes provide useful options.
Sandwiches
Many sandwiches provide valuable amounts of carbohydrates, which are your body and muscle's main fuel source, and protein, which aids in muscle growth and repair. To help your muscles recover and regain energy stores after exercise, MayoClinic.com suggests eating a meal or snack containing protein and carbohydrates within two hours. Nutritious options include lean meat, fish or nut butter, like almond or peanut, served on whole grain bread. Whole grains provide more vitamins, minerals, fiber and protein compared to refined grains, like white flour. Nutritious additions include tomatoes, spinach, avocado and sprouts.
Yogurt
Yogurt provides valuable amounts of carbohydrates, protein and essential nutrients, like calcium. Female athletes are among the most susceptible for calcium deficiency, according to the Office of Dietary Supplements, which increases their risk for weak bones and fractures. For added nutrients, water and carbohydrates, top yogurt with fresh fruit, such as berries, sliced banana or grapes.
Nuts and Seeds
While stored carbohydrates are your body's main fuel source during exercise, fats help to fuel your muscles during activity. The American Dietetic Association suggests that athletes emphasize nutritious sources such as nuts and seeds. Saturated fat sources, like high-fat cheese, fried foods and fatty meats, promote inflammation. Consume nuts and seeds on their own or as nutritious additions to baked goods, cereals, yogurt or trail mix.
References
- MayoClinic.com; Exercise: 7 Benefits of Physical Activity; Mayo Clinic Staff
- Iowa State University Extension: Training Diet
- MayoClinic.com; Eating and Exercise: 5 Tips to Maximize Your Workouts; Mayo Clinic Staff
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
- American Dietetic Association: Strength Building and Muscle Mass
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