The best food after a workout is food that will rebuild and refuel your muscles. You should eat foods that are rich in protein, according to the Mayo Clinic. Protein foods can be found in liquid, powdered or solid form. For best results, eat your food within 30 minutes to two hours after your workout.
Animal-Based Protein
Animal-based products are rich sources of protein. The Mayo Clinic states that meat is a good source of protein to eat after a workout. Meat includes poultry such as chicken, turkey, goose and hen. Red meat includes lamb, beef, pork, veal, deer and exotic meats such as elk, buffalo and venison. Sparkpeople.com states that a ham, turkey, chicken or roast beef sandwich is a good for eating after your workout.
Plant-Based Protein
Soy foods are rich sources of plant-based protein, according to nutritiondata.com. Soy foods include tofu, tempeh, miso, soy milk, soy beans and soy protein isolate. Soy protein isolate can be added to your energy drink. According to nutritiondata.com, a one-ounce serving size of potassium-enriched soy protein isolate can contain 25 grams of protein. This typical portion size will provide you with 49 percent of your daily recommended allotment of protein.
Dairy Foods
According to the Mayo Clinic, dairy foods are good high-protein foods. Choose the low-fat versions to aid your overall health. Dairy foods include eggs, egg substitutes, all varieties of milk (dried, evaporated and/or fresh), ice cream, ice milk and yogurt. Hard and soft cheeses are rich sources of protein, states nutritiondata.com. Hard cheeses include Colby, cheddar, Swiss, Parmesan and Monterey jack. Soft cheeses include cottage, brie, ricotta and blue cheese.
Ideas for food after a workout include a whole egg, one-half cup cottage cheese, yogurt with berries or a fruit smoothie according to healthcastle.com. For instance, according to nutritiondata.com, a one-ounce serving of dried egg whites contains 23 grams of protein. This same amount will provide you with 45 percent of your daily recommended allotment of protein. Dried egg whites can be added to your fruit smoothie or other beverage.
Nuts
Nuts are rich in protein, according to nutritiondata.com. Healthy nuts include almonds, walnuts, pistachios, pine nuts, sunflower seeds, cashews and peanuts. You must watch portion sizes due to nuts' high fat content. A portion is the size of your palm. You can also eat nut butters. One-half cup of trail mix made with nuts is recommended by healthcastle.com.
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