RunSociety – Asia's Leading Online Running MagazineRunSociety – Asia's Leading Online Running Magazine
  • Home
  • Tools
    • BMI Calculator
    • Pace Calculator
    • Daily Calorie Calculator
    • Kilometers to Miles Distance Converter
    • How to Calculate Heart Rate with Heart Rate Calculator
    • How to Use The Best Ideal Weight Calculator
  • Online Races
  • Crossline Shop
  • Virtual Race as a Service
  • Cool Deals
  • About RunSociety
  • Advertise
  • Contact RunSociety
Categories
  • Community
  • Food & Nutrition
  • Gears
  • Health & Injuries
  • Highlight
  • Inspiration
  • Interviews
  • News
  • Opinions
  • Races
  • Reviews
  • Training
Facebook Twitter Instagram YouTube
  • Races
  • News
  • Highlight
  • Reviews
  • Gears
  • Interviews
  • Food & Nutrition
  • Training
  • Inspiration
  • Health & Injuries
Facebook Twitter Instagram YouTube
RunSociety – Asia's Leading Online Running MagazineRunSociety – Asia's Leading Online Running Magazine
  • Home
    • About RunSociety
    • Advertise
    • Contact RunSociety
  • Tools
    • BMI Calculator
    • Running Pace Calculator
    • Daily Calorie Calculator
    • Kilometers to Miles Distance Converter
    • Heart Rate Calculator
    • Best Ideal Weight Calculator
  • Online Races
  • Top Activewear
  • Virtual Race as a Service
  • Super Sale!
  • Shop
RunSociety – Asia's Leading Online Running MagazineRunSociety – Asia's Leading Online Running Magazine
Home»Food & Nutrition»5 Great Post Work Out Foods
Food & Nutrition

5 Great Post Work Out Foods

Sheryl GohBy Sheryl GohJuly 25, 2012Updated:March 5, 20164 Mins Read
Facebook WhatsApp Twitter Email LinkedIn Pinterest
5 Great Post Work Out Foods
Share
Facebook WhatsApp Twitter Email LinkedIn Pinterest

It’s common to grab something to eat absent-mindedly after your workout as you are tired and famished and just want to feed your body. Or if you think you deserve that nice big plate of char kway teow or fried rice after your meal, STOP!

What you put into your mouth after workout is very important as this is the crucial period where your metabolism is worked up and your muscles are hungry, so whatever you consume is going to go straight to them.

So if you eat processed foods that are high in fats and sugar, your body cannot compromise with them efficiently and eventually your metabolism will be slowed down. That’s really a waste! What your body require are proteins and healthy carbohydrates with a little fat thrown in to renew and repair your muscles.

They should be eaten preferably after your workout and not a few hours later. Most ideally within the hour as this is the period known as the golden hour where your muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles is replaced most efficiently.

So what foods should you eat post workout?

Here are five great food options for you to choose from:

1 .CHOCOLATE MILK
According to fitness experts, drinking chocolate milk can aid in exercise recovery as it has double the carbohydrate and protein content when compared to plain milk or water. It can replenish fatigued muscles, replace fluids lost as sweat and has a nutritional bonus of a little sodium and sugar which help athletes retain water for recovery and regain energy.

Five Great Post Work Out Foods- Chocolate Milk

2. LEAN PROTEIN WRAP
This is a tricky one; you don’t want a heavy meat sandwich or a burger but something that contains light protein that is easy to digest and won’t leave you feeling sluggish. A lean turkey or chicken wrap with lettuce and tomatoes is a good option of what to eat. You can prepare this way ahead and pack it so that you can have it after your gym session on the way home. Whatever protein you choose, aim for approximately 20 to 25 grams of protein.

Five Great Post Work Out Foods- Lean Protein Wrap

3. EGGS
Another good source of protein is eggs. They are easy to prepare and nutritious. Complement an omelette with good carbohydrates like brown rice to create a meal that is sure to help your body recover. A good ratio of carbohydrate to protein to follow for a post workout meal is 2:1.

Five Great Post Work Out Foods- Eggs

4. PROTEIN SHAKES
These shakes are one of the best ways to get your muscles refuelled! Just stay clear of those that are high in sugar. They are easy to prepare and are easily broken down by the body when ingested giving you all the necessary nutrients your body needs to recover.

Five Great Post Work Out Foods- Protein Shakes

5. PEANUT BUTTER AND BANANA
We know we mentioned five foods but we just couldn’t leave out either of these two. Peanut butter and bananas are a great mix of protein and carbohydrates that are just the thing your body needs after exercising so hard. Peanut butter is an excellent source of protein and it contains the right carbohydrates, fibre and unsaturated fat.

Five Great Post Work Out Foods- Peanut Butter and Banana

Bananas provide good carbohydrates and have a gylcemic index of 54 which will help to restore your body’s glycogen levels which are depleted during workouts. In addition, it will replenish the potassium that your body loses through perspiration. One of the important functions of potassium is that it is needed for the metabolism of carbohydrates and proteins.

So make sure you eat right after your workout to gain the maximum benefits of your workout. What other foods or snacks do you consume after your workout?

Sports Nutrition
Share. Facebook WhatsApp Twitter Email LinkedIn Pinterest
Sheryl Goh
Sheryl Goh
  • Website

Running as far as her legs will allow her, Sheryl loves the freedom of exploring new places that it brings. She loves to participate in local and overseas races and is also an avid diver and yogi.

Related Posts

A Runner’s Guide on How To Celebrate Chinese New Year

January 10, 2023

How To Lose Weight Without Dieting Or Running

December 13, 2022

Is Drinking Milo As Healthy As You Think?

December 3, 2022
Add A Comment

Comments are closed.

Subscribe to Updates

Get free access to the latest running event updates, promotions, product announcements and much more!

How to Be Part of the ASICS World Ekiden 2022

November 17, 2022

Run For Singapore 2022: Moving Towards a Fascinating Future Together

June 3, 2022

Under Armour’s All Out Mile Has Your Name Written on it

May 29, 2022

How to Find Your Own Interesting Routes to Run

May 26, 2022
RunSociety – Asia's Leading Online Running Magazine
Facebook Twitter Instagram YouTube
  • Home
  • About
  • Advertise
  • Contact RunSociety
  • Community Guidelines
  • Ethics Statement
  • Privacy Policy
  • Terms and Policies

With a commitment and pride to quality content for the running community. RunSociety is, and always has been an independent body.

Copyright © 2011 - 2023 RunSociety. All Rights Reserved. Designed & Developed In House.

Type above and press Enter to search. Press Esc to cancel.

Go to mobile version