“Sweet potatoes are also rich in fibre, helping your body process the sugars, resulting in a steady supply of energy, for longer periods. The best pre- and post-workout foods, recommended by nutritionists Bottom Line: The cold water from a shower after a workout decreases blood flow locally, reducing inflammation, stiffening the muscles and joints—thus decreasing pain (just like icing an injury). You can find examples of food sources below, but let's first take a look at what makes up a good post-workout meal. Harper's Bazaar The Awards Winners Beauty Box, Bazaar recommends: the best at-home workout videos, Things nutritionists want you to stop eating, How a nutritionist changed what and how I eat. Protein bars are a great way to get a lot of protein in a short space of time. The high water levels in blueberries will also help to fight fatigue following a workout.”. “Post-workout, the high levels of protein and carbohydrates in almond butter can help boost your energy levels and maximise muscle repair and recovery.”. If you work out in the morning, head to work, and set up at your desk with a steaming cup of post-workout coffee, this one's worth a read. Eating the right foods after workouts is important for muscle gain, recovery and performance. While this is a bad move for anyone trying to maintain good health, it‘s especially harmful after exercising, since it will negate the efforts of your hard training. “Almond butter is also known to have a high calcium and copper content, which play a role in brain cell communication and in keeping your nervous system functional, while calcium also aids muscle function and maintains bone strength - ideal for those who train intensely. “Porridge is an ideal pre-workout meal, as oats contain complex carbohydrates and are also a great source of the soluble fibre beta glucan, which can improve cardiovascular health and keep cholesterol levels low,” explains Mahoney. “Blueberries also contain antioxidants such as anthocyanins that protect the body from oxidation. Eating nothing. But if we want more than just brawn, we have to find the time for a cardio “If you’re on-the-go or in a hurry, high quality protein snacks are essential both pre- and post-workout,” says Mahoney. “Complex carbs are important, as they digest slowly, staying in your system for longer, resulting in sustained energy and endurance. It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery. We earn a commission for products purchased through some links in this article. The stimulants also help to boost and replenish energy levels, which could be lagging after a tough workout.”, Why you should be drinking coffee before workout, The workout Meghan Markle calls “the best thing", This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. “Bananas are also rich in potassium and magnesium. How To Reduce Muscle Inflammation After Workouts | Well+Good “Blueberries are a great complex carbohydrate which can provide the body with energy for workouts” explains Wiener. Here, nutritionists David Wiener from fitness app Freeletics and Liam Mahoney, from leading sports nutrition brand, Grenade, share their top seven workout foods: “Bananas are a fantastic, healthy source of carbohydrate which contain sugar and starch, acting as fast fuel for the body, helping you to stay active for longer,” says Wiener. Here is a guide to optimal post-workout nutrition. After a tough workout, when these mineral levels have dropped, it’s important to replenish them - and that’s when eating a banana can really help. All information is provided on an as-is basis. It can also help in refuelling depleted glycogen levels. “Sweet potato is a great source of complex carbohydrate, which is low on the glycaemic index, meaning that it provides sustainable energy” says Wiener. Read More >> You know you should eat protein after a workout. If you're exercising, and hoping to build muscle, it's beneficial to supplement your normal intake of protein with additional food items such as protein snacks and drinks. “Consuming a high-quality protein snack, such as lean meat or plain nuts, before you exercise will ensure that you’re adequately fuelling your workout. This is Brent Vlcek.I am also a writer on Bodybuilding.com, but not nearly to the extent that you are. What you should eat on a plant-based diet, 37 Reese Witherspoon-approved health habits to try, Anxious? Nonetheless, I finished reading your Carb article in which you speak of consuming a sugary carb source after one's workout. Consuming the right nutrients before and after exercising is key, to make sure you’re properly fuelling your workouts, while also helping your body to replenish following a gruelling session. With all workouts, carbohydrates and protein are essential, but when it comes to what you should eat after a cardio workout, you'll typically need more carbs to help restore the energy you've lost. During exercise, you are effectively breaking your muscles down and then letting them repair and adapt to become bigger and stronger and more efficient. Consume SUGAR After A Workout? Post-workout, your blood sugar levels will have also dipped, and these too can be boosted by eating a banana, or drinking a smoothie which includes this versatile ingredient.”. I recommend the Carb Killa range from Grenade, which includes protein-packed shakes, bars and chocolate spreads containing 20% protein with 87% less sugar than other leading brands.”. You think you had an intense workout at the gym, so you deserve a burger? You might not always feel particularly ravenous after exercising, but Amy urges you not to skip your post-workout meal. “Post-exercise, cacao is also brilliant, as it contains anti-inflammatory properties which can aid recovery. 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Sweet potatoes also contain vitamin C which helps to prevent muscle catabolism (the breakdown of muscle tissue).”. None of us want to think of ourselves as built, beautiful, and...useless. Bananas are high in the “good” kinds of carbs you need after a workout. “Cacao also provides the brain with a boost of dopamine which can improve mood and motivation, helping you to feel more focused in the gym. Can green tea actually raise your metabolism? These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. “Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels. “Cacao contains two natural stimulants, caffeine and theobromine, which provide long lasting energy - perfect pre-workout,” explains Wiener. Almond butter is great for a pre-workout snack, as it contains good amounts of healthy fats and protein, making it a suitable energy booster,” says Mahoney. The opinions expressed within this article are the personal opinions of the author. “These sugars break down into glycogen which fuels your muscles and boosts your energy levels. Oxidation (the primary cause of ageing) also occurs in the body from exercise, making blueberries a great food option post-workout to protect your body and skin from premature ageing. In addition, blueberries contain high amounts of water, which help to keep you hydrated during exercise.