The two things we need most after physical activity are fluid and carbohydrates.
Proteins can help you shed those unwanted pounds and keep your belly full.
But it’s important to eat the right amount and the right kind of protein to get the health benefits.
Water acts as your body’s cooling system. You don’t want to get dehydrated.
The best way to stay hydrated is to drink plenty of fluids with meals, and drink about 2 cups of water 2 hours before exercise.
Sports drinks are also a good choice if you play team sports like soccer,basketball tennis etc, especially when the temperature and humidity are high.
Healthy Meals You Should Consume After Sport Activities:
How soon should we eat after working out?
It’s important to get fluid and carbohydrates within 30 minutes of exercising. That’s when your body is most able to use these nutrients.
By feeding your body the right nutrients, you can ensure it’s getting the raw materials it needs to help you power through your workout and build and repair muscle afterward.
1. Homemade Sports Recovery Drink
- 1 cup sliced ripe banana
- 1 cup vanilla low-fat yogurt
- 1/2 cup 1% low-fat milk
- 2 tabs. whole wheat graham cracker crumbs (1/2 cookie sheet)
- 1 tabs. nonfat dry milk
- 1/2 teaspoon vanilla extract
- 3 ice cubes (about 1/4 cup)
Directions: Place frozen banana and remaining ingredients in a blender and blend until smooth then sprinkle with graham cracker crumbs. Enjoy !
2. Cranberry Muesli
- 1/2 cup low-fat plain yogurt
- 1/2 cup unsweetened or fruit juice sweetened cranberry juice
- 6 tabs. old-fashioned rolled oats, (not quick-cooking or steel-cut)
- 2 tabs. dried cranberries
- 1 tablespoon unsalted sunflower seeds
- 1 tabs. wheat germ
- 2 teaspoons honey
- 1/4 teaspoon vanilla extract
- 1/8 teaspoon salt
Directions: Combine all ingredients in a medium bowl, cover and refrigerate for at least 8 hours and up to 1 day. Enjoy!
3. Oat Cocoa Post Exercise Smoothie
- 3/4 cup skim milk
1 tsp vanilla extract
1/2 cup plain low-fat yogurt
1/4 cup quick-cook oats
1 Tbsp ground flax seed
1 tsp unsweetened cocoa powder
Dash ground cinnamon or cardamom
1 small banana, preferably frozen
Directions: Put all ingredients to a blender and blend on low for 20 seconds, then on high about one minute.Enjoy!
4.Vitamin C Post Workout Blast
- 1 large pink grapefruit, peeled, seeded and cut into chunks
1/2 cup crushed pineapple, canned or fresh
1/2 cup fresh or frozen strawberries
1/2 cup non-fat Greek yogurt
Directions: Put all ingredients in the blender and blend until smooth,Enjoy!
When it comes to exercise and eating, people tend to want to exercise as little as possible to get the most energy and eat as much as possible without losing their energy and waistline.
This may not be exactly the right approach. By getting your timing and food selection in sync with your activity you can maximize your energy throughout the day.
Healthy Meals You Should Consume After Sport Activities – video>>>