Grilled chicken, dates, nut butters, dry roasted nuts, protein bars, eggs, overnight oats, brown rice, quinoa, buckwheat and quinoa pasta, natural yogurt, sweet potatoes, bananas, coconut water, beans, tofu, whey protein, chocolate milk and chickpeas are the best foods to eat after a workout for women.
When it comes to what to consume after a workout, eating or drinking something that combines protein and carbohydrates usually half an hour to an hour after your workout replenishes your energy stores, builds and repairs the muscles that were broken down and helps keep your metabolism running strong.
Food to Eat After A Workout: Top 21 foods for Women
Grilled Chicken
It is a balanced meal with protein, fats and carbs, especially when you pair this with grilled veggies.
Dates
The fibre in dates helps keep blood sugar from spiking and stabilizes energy levels.
Nut Butters
Like tahini, almond and peanut butter since they are rich in fats, protein and other vital nutrients necessary for recovery.
Any Dry Roasted Nuts
Have some pistachios and raisins, they’re rich in the right amount of protein and good, healthy fats that are necessary for recovery
Hummus and Pita
A high source of natural protein and healthy carbs, also can be paired with veggies and some delicious pita
Protein Bars
It is recommended to pick options that contain protein from nuts and has less than 15 grams of sugar and is also made from organic ingredients.
Eggs
Have omelettes, boiled eggs or any kinds of eggs, since eggs are good for you; make them as per your wish.
Overnight Oats
So refreshing, so delicious, so easy to make and so very rich in fats and protein; overnight oats are super easy to make, store and pair with your favourite fruits like blackberries or peaches.
Brown Rice
Brown rice as a whole grain is actually very relatively low in calories, high in fibre, gluten-free and can be incorporated into a variety of dishes such as lo mein or Thai curry.
Quinoa
Is one of the only vegetarian food that rich in all 9 essential amino acids, it would make a great meal when paired with veggies, other grains or fruits, it can be made with anything like a salad of your choice.
Buckwheat and Quinoa Pasta
Who said pasta isn’t good? Pair buckwheat or quinoa pasta with any veggies and protein of your choice and you’re sorted post-workout meal wise.
Natural Yogurt
Think Greek yogurt, this works best with fresh fruit and granola and is super refreshing.
Sweet Potatoes
As a delicious meal, sweet potatoes are dense in protein and a rich store of vitamins, minerals and antioxidants, perfect for your post-workout meal.
Sourdough/Rye/Soy and Linseed Bread
Any bread that is rich in grains and no added sugars are very good for you and your digestive system, these breads are best had loaded with toppings like avocado, rotisserie chicken, coleslaw or nut butters.
Bananas
Bananas are a perfect source of complex carbohydrates and contain potassium that wards off muscle cramps, thus it’s a great post-workout snack.
Coconut Water
Coconut water is good for a natural sugar hit and is very refreshing, enough said.
Beans
Like lentils, red kidney beans and mixed beans; beans are rich in minerals, protein and carbs.
Tofu
Like quinoa, it is rich in all 9 essential amino acids and can be consumed like chicken or paneer; is best when pan-fried and tossed with a salad or as a burrito with a variety of veggies of your choice.
Whey Protein
This is meant to be a workout supplement, whey protein can be had in the morning for weight loss to boost metabolism and reduce your cravings or as a post-workout to maximize muscle building and recovery; can be had in a smoothie with a variety of veggies and fruits or mixed with water or milk.
Chocolate Milk or Soymilk
These beverages contain a good carbs-to-protein ratio to refuel and rebuild your muscles and rich in calcium as well however remember that you cannot replace a proper meal rich in a large variety of nutrients with only chocolate milk.
Chickpeas
Just 1 quarter-cup of these beans give you up to 10 grams of protein and 30 grams of carbohydrates, as well as a needed 9 grams of fibre for optimal recovery post your workout; you can make a salad with other veggies or perhaps blend chickpeas to make hummus and enjoy that with pita bread.
Sources
Https://www.shape.com/healthy-eating/diet-tips/best-foods-eat-and-after-your-workout
Https://www.nowtolove.com.au/health/diet-nutrition/the-best-post-workout-meals-2019-36757
