According to Healthline, your body rebuilds glycogen stores and regenerates those muscle proteins. Eating the right nutrients soon after exercising can help your body work out faster. It is especially important to eat carbohydrates and protein after exercising.
TO ACHIEVE a healthy and toned body, we list exercise and intense workouts as our top choices. Most of us undermine the benefits of a healthy diet before and after training sessions to build a healthy, strong and fit body. When we exercise or work out, our body runs out of energy and it becomes essential to choose the right foods so that the body flourishes with the necessary nutrients and energy levels. So, here is a list of some extremely healthy and protein-rich vegetarian foods that you should include in your post-workout diet.
Protein-rich foods to eat after training
To replenish your body with essential and healthy nutrients after a training session, consuming lentils can be one of the best options. Not only are they super easy to make, but they also have a great nutrient profile needed for a healthy body. Lentils are abundant in fiber, protein, folic acid, potassium, and other nutrients, which help control blood sugar levels and cholesterol levels in the body. Preparing dal-chawal regularly and consuming it post-workout can be extremely beneficial for your body after a workout.
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Soy and soy foods are known to reduce the risk of various health problems. Consuming soy chunks and other soy foods after training sessions is a great idea, as the soy isoflavones in the chunk reduce organ fats and promote weight loss. Several studies suggest that simply adding soy protein to your diet can help lower your LDL, or “bad,” cholesterol by 4 to 6 percent.
3. Milk and milk products
Milk and other dairy products provide large amounts of carbohydrates and protein to the muscles needed after a training session. Milk is considered an effective post-workout rehydration aid. A 2006 study from the University of Texas Medical Branch shows that a cup of milk after weight training can increase protein synthesis in the body.
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Quinoa is considered one of the healthiest foods a person of any age can eat and offers a variety of health benefits. It is rich in fiber, protein, vitamins and minerals, which makes it an excellent addition to your regular diet. This whole grain contains all nine essential amino acids and high amounts of protein, which further aid in muscle growth, repair, and recovery after a workout.
5. Nuts and seeds
Nuts and seeds are a good source of protein, fiber, healthy fats, vitamins and minerals, which help regulate body weight and protect against various chronic diseases. A handful of nuts can be a great option to recharge your batteries after training. Combining simple carbs with nuts and seeds can be a super easy and healthy way to provide your muscles with exactly what they need.
(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis, or treatment.)