If you’re like many retirees, you have taken all the advice out there to heart and made the effort to get yourself up off the couch and participate in some exercise. You’re working hard at pursuing a healthy, activity-filled lifestyle. Right?
Right!
But, are you getting the correct nutrition to support all that exercise? It’s been proven that what you eat and drink following your workout may be as important to your health as the workout itself. Nourishing your body after any exercise or sports activity plays a big role in how you and your body recover after exertion, sweating and pushing your body’s physical limits.
Downing a mix of protein and vitamins whipped together into a smoothie or shake is just the thing to replace what’s been used up energy-wise, and helps to repair and build muscle and eliminate fat. Rehydration – with water or juice – is also a key to your body’s recovery after strenuous exercise or a heavy workout, so be sure to drink lots during and after your exercise regime.
4 Superfoods to Eat After Working Out
1. Protein
When you exercise, you’re actually breaking down your muscles by creating small tears in them. It’s protein that builds them back up and repairs these micro tears. So, next time you come home from the gym, eat (or drink) some protein.
You can get protein from the following food sources: lean meats, poultry, fish and seafood, dairy items such as cheese, yogurt, milk and eggs. Nuts and seeds, certain grains – quinoa – are also good sources of protein, as is tofu or lentils and soy products if you prefer vegetarian sources.
2. Carbs
30 grams of a “fast carb” after exercising helps restore glycogen and helps to boost your energy levels. A so-called fast carb is one that the body can digest quickly and ranks higher on the glycemic index. This means that for post workout recovery you might want to eat a couple of slices of wheat bread, or consume a cup of whole-wheat pasta.
These carbs help to reduce fatigue and promote muscle recovery. Adding a banana that also has potassium will round out the good effects.
3. Chocolate Milk
Now, this is definitely our kind of recovery food! What used to be considered a childhood drink is now the go-to post-workout beverage. Apparently chocolate milk has double the carbohydrates and protein count compared with other drinks and, along with its high water content, is far more likely to replenish your system fast and feed tired muscles.
A glassful can restore body fluids lost to sweating as well. Add the calcium factor and it’s a pretty excellent, all round, recovery food. Tastes great, too.
4. Leafy Greens
Full of antioxidants, leafy salad greens like kale, collards, and spinach help to reduce inflammation in your body caused by physical activity or a workout. Toss some of these veggies into a blender along with some fruit juice, soy milk or yogurt and some protein powder and whizz it up as a sure-fire drink to get your body back on track.
Or simply make yourself a salad using these super-powered greens to help get rid of those post-workout aches and pains.
In Summary
Optimizing our body’s recovery after a hard workout and ensuring we physically reap all the benefits of our trip to the gym (or that run through the park) requires us to make the effort to restore not only our body’s energy and fluids, but to also ensure we eat the right foods to help repair any muscle tears and damage.
Remember, a proper recovery diet is of equal importance as the exercise itself.