By Kathy T. Cooley
You hit the gym and sweat it out during a rigorous workout regime at the gym. But are the hectic exercises and waist trainers enough to get you the fit and dreamy body you’re working so hard for? Probably not, because chances are, you’re unsure about the right post-workout diet that your body needs. So here are some ideas for post-gym vegetarian snacks.
When you push your body or more particularly, your muscles, to go the extra mile at the gym, it exhausts its stored energy or glycogen and hence gets partially depleted of glycogen. Simultaneously, some muscle proteins also get broken down or damaged in course of the demanding exercise. Hence, after the workout, the body needs to recover by rebuilding its glycogen stores and repairing and regrowing those muscle proteins. It needs the appropriate resources through healthy foods.
Three golden rules to be followed right after a rigorous workout:
The most obvious loss to your body during the workout is the water lost through sweat which should be made up to the body immediately after the workout. Even though ideally, a person should drink the same amount of water as lost through sweat, the exact amount being hard to measure, a person should use his thirst to guide him regarding the required water intake and drink till he has had enough. Keep a shaker bottle handy an sip as and when required.
Have a snack soon after a workout
Unless you’re going to have a meal within 1-2 hours of your workout, you should always have a snack within 30 minutes of your workout, without which you would end up feeling fatigued and tired very soon. The snack helps your body to recover from the exercise and regain its lost energy, while speeding up muscle repair and growth, thus increasing the benefits of your workout.
Make sure your post-workout snack has proteins and healthy carbs and fat
After a rigorous workout routine, your body requires proteins, healthy carbs and limited amounts of fat. Some natural protein foods help repair and rebuild the proteins in your muscles leading to muscle growth and carbs help you replenish the glycogen reserves in your muscles which serve as fuel for future workouts and they should be consumed in a 2:1 (Carbs: Protein) ratio. A limited amount of healthy fat intake has also been proven good for the body.
Post-gym vegetarian snacks you can have:
Greek Yogurt and Fresh Berries
Six to eight ounces of plain nonfat Greek yogurt along with a handful of mixed berries (strawberries, blackberries, and raspberries) provides for a delicious snack with the right amounts of calories, protein, carbs, and fiber, thus providing the resources required to rejuvenate your body after a tough session.
Spinach and Garlic Hummus
This healthy hummus packs all the nutrition of spinach with a punch of flavor from tahini and freshly chopped garlic. Making a spinach and garlic hummus as a super-easy topping for a post-workout snack of chopped veggies would be a perfect idea.
Protein Shakes and Banana
Protein shakes are the ultimate no-fuss, low-maintenance post-workout snack. With a variety of flavors, they cater to everyone’s tastes. Now, you should usually avoid bananas due to a high sugar content. Even though it has a high carb and potassium count, it makes a perfect post-workout snack. Combine two scoops of protein powder with water and add half of a banana. The shake will provide immediate, long-lasting energy to a recovering body.
Chocolate Milk and Granola Bar
A cup of refreshing non-fat milk blended with healthy dark chocolate paired with a protein granola bar is ideal for post-workout recovery. Having just the right ratio of protein to carbohydrates, it speedily replenishes energy stores and facilitates muscle tissue repair. Both coming in non-messy packages, they are easy to carry and consume on the go.
Almond Butter or Peanut Butter with Apple
Try a filling — and tasty — combo snack like two tablespoons of peanut or almond butter along with an apple. This should deliver the right amount of nutrients. The snack would include proteins, carbs and healthy fats that speed up your protein and glycogen synthesis. As a result, it can help you build your muscles and energy that will keep you going until your next meal.
Give these post-gym vegetarian snacks a chance. Hopefully, it’ll be the help your health and energy needs after a taxing session at the gym. However, these post-gym vegetarian snacks are only a few ideas. Since everyone’s body is different, keep experimenting with different ingredients in different quantities. That’s the true pathway to finding the snack that suits you the best!
About the Author
Kathy has been closely studying the cannabis industry trends for quite some time. Intrigued by the booming growth of this sector, she takes interest in penning down her views providing quality insight on current marijuana trends, particularly medical cannabis. She is currently associated with cannabisowl.com