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| Best Post Workout Meal in India |
Post-workout meals play a key role in our workout, it's very important to recover the damaged muscle fibres after exercise, and for that, a proper post-workout meal should contain a good amount of protein which will help you to gain the muscle fibres again, it should also contain some carbohydrates so that you can regain the energy you have lost during the workout, and it should be very less in fat, cause we know that fat slower the process of absorbing protein in our body.
Post-workout meals should be:
> High in protein.
> Medium in carbs.
> Very low in fat.
Here is the list of the post-workout meal for Indian
Egg white:
You can have scrambled whites also and can add some spices to make it tastier. It's a great option to have some protein with very fewer efforts.
Whey protein:
This is also a very good option to have some protein after working out, 1 scoop of whey protein can be healthy for men and women too, have any kind of whey protein, start one scoop of whey protein into a glass of milk ok and have it, and if you are allergic to dairy products you can have it with plain water also.
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| Whey protein |
You can have a type of fruit with your whey protein to add some extra nutrients.
Besan ka chilla:
Add 2 tbsp of besan into a bowl, then add some salt and pepper to taste, you can add any spices of your choice, and add some chopped vegetables. Mix it with some water, mix until you get a runny batter. Add some oil into the pan and then make some pancakes from the batter.
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| Besan |
Besan contains good carbs and fibers, you can add some paneer or soya bean in the batter to add extra protein.
Chicken fried rice:
Chop 100 gram boiled chicken breast, add 1 tbsp olive oil into the pan, add some chopped vegetables like carrots, Bell pepper, onions and garlic. Saute for 2 min, then add the chicken, you can add some chilli sauce to taste, add salt and pepper. Then add 1 cup of cooked brown rice, mix well and your healthy chicken fried rice is ready.
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| Boiled Chicken |
It contains protein as good carbs also, as you are using brown rice. And for vegans out there, you can add boiled soybean into the place of chicken. It will be equally healthy and tasty.
Bean sprouts salad:
Add 1 cup of soaked bean sprouts into a bowl, add some chopped onions, cucumber, tomatoes into it, add some salt and pepper to taste, you can add chaat masala also for some extra flavour. Mix well and it's ready.
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| Bean sprouts |
It's very nutritious and also easy to make any time, you can also add some olive oil, and can add boiled potatoes also for extra carbs.
Last but not the least, you can have black coffee or tea also after work out, with your post-workout meal, to get extra energy, but it's very important to avoid any kind of beverages if you are working out in the evening. And it's important to include seasonal fruits and vegetables into your daily meals to get effective results.
FAQ,
Can I eat potatoes after a workout?
The answer is yes you can have potatoes after a workout, as it is a good source of carbs and fat-free, you can have potatoes to meet your daily carb requirements. But make sure you are balancing it with a good amount of lean protein. like you can have fish or chicken with it. Also, potatoes are rich in amino acids, and soluble fibres which help in digestion.
Can I eat a banana after a workout?
Bananas are one of the healthiest fruits as they can help you in muscle recovery, you can pair these up with the right amount of protein, bananas are also rich in potassium and they also contain anti-inflammatory properties. But people who are doing work out to lose weight should avoid eating bananas after a workout, as it is high in carbohydrate.
Can I drink milk after a workout?
Yes, you can have milk after a workout, milk is a very nutritious food. It is rich in sodium and also contains many micronutrients, it also has high protein, carbs and water.
It is a great post-workout drink that can recover your energy. It also helps muscle development and strength gain.
Which fruit is best for post-workout?
As a post-workout meal, you should choose fruits with lots of vitamins, and macronutrients like potassium, calcium and iron, and they should be loaded with antioxidants.
Like you can have bananas, dates, berries, oranges, grapefruit, and kiwi. These fruits are also contained a good amount of fructose which can provide you energy.
Are almonds good after a workout?
Yes, you can have almonds after a workout but these are not an ideal post-workout meal, because it is rich in fibre which can slow down your digestion and slow down the absorption of nutrients in your blood which you will need after a workout for recovery.
Though almonds are extremely beneficial for your health and it is a great pre-workout meal, almonds are also rich in vitamin E and antioxidants which can increase your muscle strength.
Can I eat cashews after a workout?
Cashews contain a good amount of protein, these are good sources of vegan protein, they can help you to build muscle and increase muscle strength because it contains amino acid.
That’s why cashews are a great post-workout snack, you can have these in your bag so that it would ready to snack on after an intense workout.
How many bananas to eat after a workout?
You can have one banana immediately after a workout or after within 30 minutes of a workout, it is a great option to charge you up, it can promote quicker recovery and it can also reduce inflammation.
Bananas can also boost your metabolism and will also help you with your sugar cravings as these are high in good carbs. Bananas are a very healthy fruit but you should have these with a balanced diet are they are high in carbs, which can affect your weight loss.
Are peanuts good after a workout?
After working out a hand full of Peanuts can provide you with healthy fat, protein and fibre. It can also keep you full and can help you with pots work out cravings. It can also provide you with the energy which your muscles would need after an intense workout.
You can have peanut butter also which will do the same, just need to keep in mind that it should not contain artificial sweeteners.
Is jaggery good for bodybuilding?
Yes, studies have shown that Jaggery is good for bodybuilding, and you can have it after a workout also, as it is high in potassium it helps to increase metabolism, and it can also increase your energy level.
Jaggery is healthy as it is natural sugar it is way better than processed white sugar, it flushes out the toxins from our blood and detoxes your body. It can also help your sugar cravings.
Is Dosa a good post-workout meal?
Dosa is a wholesome meal, it can satisfy your cravings and appetite so you can have Dosa after a workout, but if you want to lose weight or if you are on a low carb diet you need to keep in mind that Dosa you are eating should be homemade and the ingredients are should be low carb.
Is ghee good after a workout?
If you are following a properly balanced diet in which you are having the right amount of protein, fat, and low carbs, there would be no harm if you would include Deshi Ghee in your diet. And also you must exercise regularly.
It is a myth that fats like ghee can make you fat, our body also requires such fat, if you are having it with a balanced diet and after intense exercise.
Is chapati good after a workout?
Yes, chapati is good after a workout, some people avoid them as they think chapati or rotis are high in carbs, but no, you can have these but they should be made of whole grain.
Wholegrain chapatis are great cause they can provide you with complex carbs like lots of fibres, and it also contains micronutrients like calcium.
What is a good post-workout meal?
The post-workout meals should contain nutrients that can full fill your needs for muscle recovery, build strength, and gain muscle. It is very important to choose the right food after exercise to rebuild your muscle protein and it should also stimulate the new muscle. Here are some good post-workout meals –
1. Peanut butter sandwich,
2. Whole grain Chapati with veggies,
3. Boiled eggs,
4. Yogurt,
5. Fruits,
6. Nuts,
7. Oat smoothie,
8. Fish or chicken breast with brown rice,
9. Quinoa salad,
10. Protein shake.
What can we eat after a gym workout?
After a gym workout, we should have such meals which can help us to recover the energy and muscle loss, they should be low in carbs, and should contain the right amount of protein and fat. which can full fill your needs for muscle recovery, build strength, and gain muscle.
It is very important to choose the right food after exercise to rebuild your muscle protein and it should also stimulate the new muscle. Here are some good post-workout meals –
1. Peanut butter sandwich,
2. Whole grain Chapati with veggies,
3. Boiled eggs,
4. Yogurt,
5. Fruits,
6. Nuts,
7. Oat smoothie,
8. Fish or chicken breast with brown rice,
9. Quinoa salad,
10. Protein shake.
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