Activ Tips

10 ways to replenish your body with nutrients after a workout

Wondered why you get tired after a workout? Well, it is because the muscles and liver get deprived of glycogen – the essential carbohydrate need for a workout.

Below are 10 ways to restore glycogen content and other essential nutrients post-workout, especially for athletes subjected to intense training.

1 1% Chocolate Milk

1% chocolate milk is the best recovery food. Two cups of this drink would give you 320 calories, 52 grams of carbs, 16 grams of protein and 5 grams of fat. It naturally boosts glycogen content and proteins. Add crushed raisins and almonds for extra nutrition.


2 Hard-core Energy Drinks

Hard-core energy drinks or recovery drinks are ergonomically designed to increase glycogen levels. They also aid in the release of antioxidants and glutamine that reduce muscle damage and stress. A hard-core energy drink of any flavour would offer calories, carbs, proteins and fat.

Non-athletes should beware of the sugar content in such energy drinks.


3 Peanut Butter and Honey Sandwich

A simple sandwich with peanut butter and honey is an excellent recovery snack. Apply them on two slices of whole-wheat bread and you are done. It relinquishes hunger right after the workout. 430 calories, 73 grams of carbs, 13 grams of protein and 14 grams of fat is what one sandwich offers.


4 Organic Energy Bars

An organic energy bar is a good choice for a post-workout snack. They quickly amplify depleted energy levels. They replenish your body with high amounts of calories, carbs, proteins, dietary fibre, soy and vitamins and minerals.


5 Fruit Smoothie

Have a homemade fruit smoothie. A readymade one may contain lot of sugar. Smash bananas, apples, mango slices, blueberries and mix it up with any fruit juice. It is an excellent source of carbs, proteins and fat and provides fibre, Vitamin C, calcium and iron for muscle repair and recovery.


6 Meal Replacement Drinks

A good energy drink could replace a meal after work out. Popular choices like Boost contain 240 calories, 41 grams of carbs, 10 grams of protein and 4 grams of fat in every 8 pound bottle. Plus, it offers 26 different vitamins and minerals. Mix it up with milk and you are ready to go.


7 Cinnamon Raisin Bagel

Have a whole grain bagel of 70 grams post workout. It would nourish your body with adequate amount of calories, carbs and proteins besides dietary fibre, vitamins and minerals.

Don’t gluttonize yourself with big sized bagels, your training efforts might go down the drain.


8 Protein Bar

Protein bars are good sources of protein. They also provide abundant calories and carbs per bar. Besides supporting bone health, aiding muscle recovery and enhancing immune system they prevent ailments like prostate cancer as well.

Non-athletes should beware of the sugar content in protein bars.


9 Low-fat Granola Cereal

Replenish your body with nutrients after a workout with a single cup of granola cereal. It would contain 150 calories, 30 grams of carbs and 15 grams of proteins. Plus, it offers 10 grams of dietary fibre for cellular repair and growth. It also keeps diabetes, heart problems and obesity at bay.


10 Energy Bites and Snacks

Crispy energy bites would satiate your hunger after workout. They can energise you with 200 calories besides adequate amounts of carbohydrates, proteins and fat that assist muscle recovery. They provide essential vitamins and minerals as well.

With these 10 different ways, nourish your worked up body with nutrients on a daily basis. While having these recovery foods make sure you do not overindulge. After all gaining some extra pounds would ruin your workouts.