Working out doesn’t end with a cool down. You need to make sure you use the proper nutrients post workout to get the most out of your hard work, while also helping to prevent muscle fatigue and soreness. Good nutrition is one of the best and easiest ways to recover after a rough workout, so you can hit it hard again the next day to keep up the momentum. Here are ten of the best nutrients for your body after a workout.
The Ten Best Nutrients Post Workout
1. Water – It’s very important to rehydrate. You should be drinking throughout your workout, but it’s also good to keep the drinking of water up after you have completed your workout as your body is cooling down, to continue to replenish the lost fluids your body goes through. It will also help bring down your body temperature faster.
2. Dark coloured fruits like blueberries and cherries – Dark coloured fruits have nutrients in them which help accelerate the elimination of waste products produced during training. Just be warned; do not drink milk with berries and cherries because the protein in milk inhibits antioxidant activity in the body.
3. Green leafy vegetables – Eating vegetables like spinach or broccoli after a workout will help prevent inflammation. They also won’t spike your blood sugar which will help you metabolise food faster. These vegetables also help improve hydration, which is helpful after a workout.
4. High glycemic fruits and starches – This will help rehydrate you and replenish the energy source for your muscles. They also contain antioxidants which can aid in tissue repair and recovery. So try some watermelon, potatoes, pineapple, or kiwi after your workout.
5. Fish – Fish like cod or salmon helps with protein synthesis and helps reduce inflammation. If you’re training under intense physical and environmental conditions, such as working out in high altitude or extreme heat or cold, then using fish oil will help reduce waste production. Using fish oil instead of eating the actual fish is convenient and highly concentrated, and it can be just as effective as the actual fish itself.
6. Nuts – Eat nuts to accelerate the repair of damaged tissues. Almonds have been shown to boost energy use and antioxidant capacity. Brazil nuts are also great because they contain selenium, magnesium, and zinc; minerals that are all successful at hormone balance and recovery. Walnuts have an anti-fatigue effect that improves energy use in the body.
7. Probiotics – Using probiotic supplementation has been shown to reduce inflammation and boost immunity. This will help with a speedy and pain-free recovery after a difficult workout.
8. Eggs – Eggs are a great source of protein, but also they contain high amounts of leucine which is an important amino acid that helps build muscle. Eggs have been shown to enhance energy production, aid in recovery from intense training, and help reduce inflammation in the body.
9. Cinnamon – Adding cinnamon to your diet can help improve insulin sensitivity, which will repair tissue faster and replenish glycogen. Add it to shakes, tea, coffee, or yoghurt for a tasty, helpful spice post workout.
10. Turmeric and ginger – These have powerful anti-inflammatory properties which accelerate recovery and reduce soreness. Add fresh ginger to a stir fry.