Eating a healthy post workout meal will help you recover quickly and prepare you best for the next workout after rest. But what if you want to prepare something quickly and get over with eating as soon as possible?
See there are a lot of meal ideas that you can try after a workout but make sure that they are:
- rich in carbs
- contain healthy fats
- digestible easily and
- contain proteins
These 4 conditions will not only make your quick post workout meal a healthy one but also will provide your body the strength and assistance in recovery that is otherwise not adequately possible through only rest.
What should you eat immediately after a workout?
After a workout, it is important to replenish the body with nutrients and fluids. You should eat immediately after your workout because that is when your body needs the most fuel. Eating protein and carbohydrates will help you recover faster and build muscle.
- Protein: Protein helps with muscle recovery and building new muscle tissue. It is important to eat protein after a workout because it will help you recover faster from your workout and build on your muscles.
- Carbohydrates: Carbohydrates are also important after a workout because they provide fuel for the body, which is especially needed after a hard workout. Carbohydrates like breads, rice, potatoes, pasta, cereal, fruits etc., are all good sources of carbohydrates that can be eaten right after a workout.
What should you not eat after a workout?
It is important to eat the right foods after a workout. Here are some things that you should not eat after a workout:
- Sugary foods
- Junk food
- Alcoholic drinks
- High-fat foods
Check out our list of foods not to eat after workout.
Meals that you can Prepare in 5 minutes after workout
Keeping the 4 conditions above in mind, following are the meal ideas you can try post workout:
1. Egg omelet with avocado spread on toast
It doesn’t take much time for an omelet to be prepared for eating. If you want to make an egg meal even more quick, you can prepare a half fry or a full fry.
Main thing is that you are eating eggs, because they are rich in proteins and they are helpful and necessary for a human body to get nourished.
2. Whey protein, Oatmeal, almonds, and banana
You can buy whey protein online. And everything else i.e. Oatmeal, almonds and bananas are easily available in the market to buy.
These are all the kind of eatables that tick mark the requirements of a quick post workout meal and if you don’t want to eat something cooked and go for the natural, you can try this combination and get set quickly for the next workout.
But don’t forget to have a good rest in-between 2 heavy workouts, because there is no replacement for rest.
3. Cottage cheese and fruits
Cottage cheese is a plain fresh cheese curd having a mild flavor & a creamy soupy texture that is non-homogenous.
Also known as curds and whey, cottage cheese is made of cow’s milk by draining the cheese, unlike pressing it to create a cheese curd, keeping some of the whey and holding the curds loose.
Once you open the container, cottage cheese can last up to 2 weeks but hold the seal tight and keep it in the fridge.
As far as cottage cheese as a quick post workout meal is considered, you don’t need to prepare anything and can buy it online. It’s a low fat (4% milk fat) product, that you can put on fruits and enjoy eating in a quick post workout meal.
In a 163 calories cottage cheese, there is 28 grams of Protein, 6.2 grams of Carbs and 2.3 grams of fat.
Additionally, Phosphorus, 24% of the Reference Daily Intake (RDI), Sodium, 30% of the RDI, Selenium, 37% of the RDI, and Vitamin B12, 59% of the RDI makes it super healthy for eating after workout.
4. Peanut butter with some rice crackers
Raw peanuts are super heavy and good to eat in winters to balance the body temperature, but peanut butter is super yummy and good for eating after workout.
When you just finish working out, your body and mind craves for food that can be prepared and consumed quick. Peanut butter with crackers is a good quick meal that can be prepared within 5 minutes. You can also put peanut butter on bread if you prefer it that way.
In 161 calories peanut butter, there 14 grams of fat, 6 grams of protein and 6 grams of carbs. Additionally, 3.5 grams of fiber, vitamin E (37% of the Reference. Daily Intake (RDI) ) and Magnesium ( 19% of the RDI ), makes it a super health meal to eat after workout.
5. Skim milk and cereal
If you are a fan of eating cereals, this can be a nice combo for you after workout. Both milk and cereal are easily digestible, and they are good in taste also.
Britishers love eating cereals in breakfast, will you like to try some? Check them out here.