· Hydrate yourself
Exercise will lead you to sweat a lot which will decrease the water content in your body. Make sure to drink a lot of water or a fresh fruit juice after work out, to keep yourself hydrated. Drinking water before, during and after a workout can help with recovery. To measure how much water your body needs to take help of your urine, the colour should be pale yellow or clear.
· Protein
After a workout, your body needs an energy reboot. So you must eat protein. Protein is a great way to get energized again. Protein also helps repair and build muscles. You can include
– Protein shakes: you can carry protein shakes to the gym and sip on it post-workout. It not only gets your energy back but also manages your hunger so that you don’t end up eating junk food
– Eggs: Egg whites are high in protein and should be included in your post-workout diet
– Avocado
– Chicken or turkey
– Peanut butter
– Cottage cheese
Carbs
The glycogen in your body is used as a fuel during exercise and to replenish them consuming carbs is necessary. The level of use of glycogen depends on your activity, if your activity is endurance sports then you might require more carbs intake.
– Fruits
– Crackers
– Whole grain bread
– Sweet potatoes
– Oatmeal
· Fat
Not all fat is bad, even if the intake of fats slows down the process of digestion it has its own benefits. You must limit the intake of fat but not completely avoid it.
– Flax seeds
– Avocado
– Nuts
– Nut butter
– Milk
Also Read: A 7-minute workout that is more effective
