Post workout diets need to have a larger share of protein as well a little bit of carbohydrate. The protein will help your tired and sore muscles recover and the carbs will replenish your glycogen storage. This is imperative because you need to ensure that you are energetic for the rest of the day. What’s more, chances are that a repaired body means that you will not suffer from post exercise soreness and pain.

Make sure you eat within 20 to 30 minutes of your workout. Your body absorbs nutrients at its best during this period. Here’s what to eat after a workout

Egg superfood muffins

What you need: 1 cup kale finely chopped,1/2 cup diced peppers, chilli flakes, 6 eggs, 1/4 cup milk, salt and pepper to taste.

Preparation
 

Step 1

Step 1

In a large bowl, beat the eggs with a quarter cup of milk till nice and frothy. Add salt, pepper and chilly flakes.

 

Step 2

Step 2

Preheat oven to 180 degrees. Spray a non-stick muffin pan with cooking spray. Add the chopped veggies and then add the beaten egg to the muffin cavities.

 

Step 3

Step 3

Bake for 18-20 minutes till the muffins are well cooked. Test if it’s done with a toothpick. Enjoy!

Why it’s good for you: When you’ve worked out, it really means that you’re breaking down your muscle tissues and allowing it to repair so it becomes stronger. This is when your body needs all the nutrients possible. Eggs contain all nine essential amino acids, which help reduce muscle damage. This muffin also contains kale, which is extremely rich in iron, fiber, vitamins , folate and magnesium, which are crucial to your system, especially after a workout.

Tuna salad roll

What you need: 1/2 can tuna, 1 tomato, cucumber, lemon juice, salt and pepper to taste,1 homemade chapati / a tortilla wrap.

Preparation

 

Step 1

Step 1

Dice cucumber and the tomato fine. Mix in the tuna and the lemon juice. Season to taste.

 

Step 2

Step 2

Spoon the salad into the wrap. Roll it and enjoy.

Why it’s good for you: Quite naturally, tuna is yet another great option when you wish to load up on proteins. It will certainly keep your muscles strong in addition to building your immunity because tuna contains an antioxidant called selenium, which has the power to give your immune system a boost.

Chocolate tofu smoothie

What you need: 30 grams of silken tofu,1 small banana,1 tablespoon of cocoa powder, 1 tablespoon of flax powder,1 tablespoon honey,1/4 cup milk,2 strawberries and a few cubes of ice.

Preparation

 

Step 1

Step 1

Put all the ingredients into a high speed blender and blend till it’s a nice homogenous mix.

 

Step 2

Step 2

Use milk to achieve your desired consistency. Serve chilled.

Why it’s good for you: If you’ve been working out to lose weight, this tofu based smoothie can be a great breakfast since tofu is known to be a protein source which is low in fat and is also low in carbs. Perfect for every vegetarian who’s looking for that punch of nutrients, this smoothie is a great post workout meal.

Breakfast in a bowl

What you need: 1/4 cup of sliced almonds and pistachios and 5 raisins, 2 tbsp chia seeds, 1 tbsp any nut butter (Make your own. It’s as easy as blending the nuts into a smooth paste in a good strong mixer with a small dash of olive oil.) You will also need 20 grams of tofu,1/2 cup almond milk,1/2 cup pomegranate, 1/2 cup sliced apple, 2 strawberries.

Preparation

 

Step 1

Step 1

Blend the nut butter and the almond milk together. Let the chia seeds soak in this for ten minutes.

 

Step 2

Step 2

Chop your fruits and keep them ready along with the dry fruits.

 

Step 3

Step 3

Pour the chia seed mix into a bowl. Top with the fruit. Sprinkle the sliced nuts over it.

Why it’s good for you: Chia seeds are loaded with omega-3 fats that lend you ample amount of energy. They’re also packed with proteins and that’s precisely why these seeds can up your stamina so you can get through the rest of the day. This fruit bowl also contains tofu and nuts that are packed with proteins while the fruits will lend you fiber and antioxidants.