If you want to increase your performance and make progress towards your physical goals, you must pay attention to pre- and post-workout nutrition. While many people tend to concentrate on pre-workout nutrition in order to help them power through their exercises, it’s what you eat after working out that matters most.
There are various foods you can consume post-workout to help you in recovery; however, the most important thing to understand is how the physical activity affects your body. Working out uses up the glycogen stored in your muscles for fuel and if there is not enough available, the body will turns to the protein stored in your muscles for additional energy. This means that instead of building muscle while working out you are actually destroying it! Therefore, foods taken in after a workout should help in rebuilding your glycogen stores and also help to repair and re-grow muscle proteins.
Not only are fruits an excellent choice for lunch, they are often preferred because they provide easily digested simple sugars and antioxidants that the body can utilize for recovery. The following are some of the best fruits to eat after workout.
Best Fruits to Eat After Workout
After an intense workout, your body literally craves for carbs, and not just any carbs but the good kind of carbs. Bananas are high in the list because they help restore the depleted glycogen back to your body. This is an important process that aids the rebuilding of damaged muscles.
A medium banana is loaded with about 30 grams of carbohydrates and 110 calories. The carbohydrates are high glycemic because they come from fructose and convert quickly into usable energy. In addition, bananas come loaded with potassium which helps in restoring muscle and nerve function.
In general, berries including blackberries, blueberries, raspberries, and strawberries contain antioxidants known as polyphenols which protects your body cells against damage. (There are even studies that show that these berries help increase intelligence!) Apart from this, they also help in reducing muscle pain as a result of intense workouts. According to fitness nutritionists, darker berries such as blueberries and blackberries have the greatest quantity of antioxidants. It won’t harm if you throw them into your protein shake as an added bonus.
During workouts, the body muscles become sore and if unattended, this can delay your resumption into the next workout cycle. The purpose of post-workout recovery is for your body to restore depleted reserves and repair worn-out muscle tissues. Cherries play a critical role in relieving muscle soreness because of their anti-inflammatory properties. The antioxidant that gives cherries their healing ability and makes them magical post-workout fruits is called anthocyanins.
The reason why apples are among the best fruits to eat after workout is because they are low in calories and have an amazingly high nutritive value. A medium-sized apple gives you 25 grams of carbohydrates, 19 of which are fructose and glucose, easily accessible energy sources. The vitamin C contained in apples is an essential connective tissue building and maintenance micro nutrient. A standard apple contains approximately 14% of the daily required vitamin C intake; however, they were ranked highest on the list of pesticides in produce so make sure you buy them organic.
What does pineapple do for the body? They help to aid in recovery for one! Beyond the juicy and fresh slices of pineapples lies a healthy post-workout snack that is loaded with carbs for energy and a compound known as bromelain which speeds up recovery. A cup of pineapple chunks contains approximately 22 grams of carbohydrates all of which are simple sugars, thereby giving your body an immediate source of energy after a workout.
Bromelain has anti-inflammatory properties that breakdown inflamed tissues and shields your muscle from damage post-exercise. On top of this, pineapple is about 86% water and this helps in rehydration.
So There You Go!
The top 5 best fruits to eat after workout. Understanding and using this simple tool can revolutionize your fitness goals and help you achieve your desired results much faster than if you choose to ignore it. As soon as that last weight hits the floor be smart. Carb up with fruit!