Friday, November 30, 2012

The Best Food To Be Consumed After Workout

Healthy post workout food

In my previous article I discussed about the physical exercise, which in fact, is an activity that damages the body's muscles. Thus, we need a proper nutrition to repair it. After the workout, we are strongly recommended to consume something 30 minutes later. After the exercise, the body loses energy, we should not lose energy in a long time, because it would be harmful to our muscles. However, the food we eat also should not be arbitrary. Foods in high cholesterol should be avoided, as i explained earlier. Here are some examples of the best foods to support energy recovery and repair our cells, or also known as post-workout food.

Chicken breast
Chicken breast without skin, bones and fat are good sources of protein. 100 grams of chicken breast contains approximately 29 grams of protein. Surely this is a high number to support our muscle repair. Let's not cook it by frying, boiling is the best choice.

Whey protein
This nutrition is usually presented in the form of dairy products. Whey protein is a rapidly absorbed protein supplementation, so it can be consumed before and immediately after the exercise is completed. In addition to repair the muscles, whey protein will also maximize the muscle growth.

Salmon and Tuna
-In addition to having a high content of protein, salmon is also rich in Omega-3 fatty acids. Protein for muscle growth, while omega-3 fatty acids in salmon play a role in reducing muscle damage after your workout.
-Tuna contain potassium and essential fatty acids that play a role in controlling blood pressure. Tuna also has Omega-3 fatty acids that help to prevent rheumatic. In addition, this fish also contains selenium which plays a role in the disposal of toxins from the body, especially in the liver.

Boiled eggs
It's still be my favorite one, it has a high-quality protein, but it's cheap and easy to get :). Indeed, it has been a long time, common people make the eggs as a source of protein, especially in the egg whites part. However, egg yolk also contains phosphatidylcholine which prevents the buildup of fat and cholesterol in the liver. 1 egg boiled whole, contains approximately 6-7 grams of protein to help repair your muscles.

Are you remember "Popeye the Sailorman"? Yes, he likes to consume spinach, and this is not just fiction that that spinach makes us stronger. Spinach has a high content of iron, an important mineral for muscle formation. Iron is also a constituent substance hemoglobin in the red blood cells.

Brown rice
This rice contains complex carbohydrates, but it also has a high fiber content. So that brown rice is very suitable to be consumed after the workout as an energy source. Other foods that can be used as an alternative to get the complex carbohydrate is sweet potato, because it also contains vitamins and minerals to replace the lost energy.

Apple and Avocado
Apples contain vitamin C and potassium that is high enough. You can also get fiber from it. Having a low sugar content caused apples are often used as nutrients required in the diet.
Although avocados contain fat, but the fat is a good fat and it's needed by the body. Avocados contain at least 11 vitamins and 14 minerals. Avocados are also rich in protein, riboflavin, niacin, potassium, and vitamin C that the body needs for recovery.

Almonds contain vitamin A, vitamin B, vitamin E, and minerals. Almonds are commonly used as a mixture. You can mix the almonds with raisins and sunflower seeds as snacks. Or you can also make Almond Cake as an alternative. This snack will provide your intake of protein and carbohydrate with a more attractive appearance.

So, don't let yourself starve after exercise. Immediately replace the energy lost during the exercise. The right food choices will make your workout activities become more leverage. :)


  1. Yep, I eat a lot of these foods everyday. Good for you and then some. Excellent advice.

    Have a terrific and healthy day. :)

    1. Thanks a lot, Grandma.
      It was very nice. You have to eat right.

      hehehe, now you add the word "..healthy.."
      So, always keep healthy :)

  2. Nice list! I think you should add some more carb sources personally. Protein without carbs post workouts ends up being used for energy instead, so it's better to replenish your glycogen with some carbs!

    1. Yes, it's true. Thanks for reminding us, dave. :)
      After the workout, we will run out of blood sugar, which is also used as a source of energy. Brown rice that I mentioned above could be a good source of complex carbohydrates. Or we can eat bananas, which are contain rapidly absorbed carbohydrate.

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