View Photos The dieticians often advice to eat food according to the printed brochures they provide but most of them don't specify what to eat after a work out. But, a post workout diet is very important for anyone who would want to stick to a healthy diet plan.
Although there are many energy supplements like malts and milkshakes available particularly after workout, one needs a clearer idea on what their food needs to contain and what not. According to the basic post workout diet rule, nutrients that contain protein and carbohydrate are a must but fat is a big no. So take a look at the tips to know what's required for your body (diet) post workout.
Post Workout Diet Tips:
1. Salads And Shakes: Boneless Chicken breast (non vegan) is said to contain high protein and many other nutrients like (vitamin B, calcium, magnesium, zinc, iron, phosphorus, niacin and potassium) which can be good energy supplements after a workout as all the reserved energy would drain while working out. (Note: Boneless and skinless chicken contains only a few grams so saturated fat (1.1 g in 4 ounce of Chicken)). Chicken mixed with steamed vegetables is the best option.
Vegan: Bananas and peanuts are a rich source of protein.
Oats/ wheatgrains with sliced apples and water is all a good meal post workout.
You can even include some sweet potatoes, olive oil and almonds for salads
2. For Breakfast: Eggetarians (Non Vegan) can happily go for egg omelet as eggs are the best source of proteins. And not just that, your post workout diet should include foods that prevent furthur accumalation of fat and cholesterol. Choline (phosphatidylcholine) is a nutrient that prevents deposition of fat cells and is about 300 miligrams in egg yolk.
Vegan: Fiber is also very much required in your diet for a complete and easy digestion of food, which is why we suggest some fiber rich fruits and vegetables. Go for some spinach, avocados, lettuce, green apples that are iron rich, antioxidant rich as well as fiber rich. Toasted wheat bread with avocado juice is good breakfast combination.
3. For Lunch: Tuna (non vegan) is a vital source of vitamins and selenium which can prevent cancer so including tuna with boiled brown rice and a vegetable salad should make a sumptous meal.
Vegan: Dry fruits and nuts with cereal and milk or mashed potatoes salad with boiled brown rice should be a next to perfect meal for lunch. Potatoes are mineral rich (potassium rich) while brown rice is carb rich. Dry fruits and nuts are protein rich so what more?.
Eating Time: Almost immediately or when hungry as the food is nutrient rich and is beneficial for a healthy metabolism. Some advise to eat few minutes after workout as the body need some relaxing time (about 15 minutes).
How Much To Eat?:
Proteins: 0.15-0.25 grams of protein per pound of body weight (overweight individuals can take an account of their ideal weight (according to height) and then plan their protein intake.
Carbohydrates: 0.25-0.4 grams of carbs per pound of body weight is said to be ideal (for overweight, the same rule applies).