List of Foods to Eat After a Workout

You've just finished another challenging workout and are wondering what foods, if any, will enhance the effects of the exercise and meet your body's needs at the same time. For both men and women, you want to strive for a balance while avoiding fats and processed sugars. Before setting up a detailed nutrition plan for your exercise routine, make sure to consult your doctor if you have special dietary needs or other concerns.

Identification

• While there are many options for post workout meals and their individual items, there are some basic guidelines you should follow. A post workout meal should be balanced with both proteins as well as carbohydrates. Additionally, you may want to consider introducing foods rich in water volume and some salt in order to replenish those elements that were lost through sweat as you exercised. In short, you want lean meats or plant proteins, wholesome grains and potentially some form of workout supplement such as a protein shake if you're focused on muscle development.

Proteins

• What's great about post workout proteins is that there are many to choose from. You don't have to bore yourself. Try low fat and low salt lunch meats; particularly items like turkey of ham. You can also eat tuna or chicken salad provided that you haven't added a lot of mayo or other fattening agent. For vegetable proteins, beans are a great option, and there are tasty salads you can make from them. Another good source of protein is the egg. Try it hardboiled or in an omelet. If you want to lower the cholesterol further, just consume the whites.

Carbs

• Eating carbs after a workout is an important measure as they help to rebuild the glycogen reserves found in your muscles and liver. However, you do not want to intake starchy white bread or other sweets and processed flours. Instead, make some oatmeal. Brown rice is another healthy option for post workout carbs. If you do prefer to eat bread, make it a whole wheat variety. Whole foods like potatoes can also help due to the fact that they provide the sugar dextrose which is beneficial to your body immediately following a workout.

Shakes

• Protein shakes can be a terrific supplement to your workout routine. Whey protein in particular is absorbed into the body at a higher level than any other kind: roughly 100 percent. The devil as they say however, is in the details. Make sure to read the instructions on these products carefully because variations are multiple. Some say to drink it four times a day, while some only twice. Others say before, during and after the workout, while still others specify less. Certain shakes will advise you to mix with milk or water, while some specify just milk. More importantly, each shake is designed for a specific type of muscle growth or fitness result, so read labels carefully and consult a physician if necessary before consumption.