Losing weight requires rigor, determination, and of course, exercise. Hitting the gym or working out at home is great. It boosts metabolism, helps burn fat faster, and aids in weight loss. However, most people tend to forget that physical exertion is supplementary to getting the right nutrients.
The latter is essential to fuel you throughout the day and a great way to speed up muscle repair right after exercise. In fact, if you feel that you’re always lethargic once you’ve come home from the gym, it’s probably because you’re not getting the right fuel.
But you’re not alone. Unfortunately, many people reach for a cup of coffee right after they’ve spent half an hour on the treadmill. But, when your heart’s already racing, you don’t need the extra caffeine! What you do need, however, according to https://fitnessequipment.reviews/ is some protein, carbohydrate, fat, and fiber.
Post-workout Smoothie For Weight Loss
During a workout, your body uses glycogen and in turn, your system responds by breaking down the stored protein that is essential for muscle strength (1).
Protein and Carbs
Consuming a sufficient amount of protein after each exercise session can help you build stamina, repair your muscles, and prepare your body for physical activity through the rest of the day. Similarly, replenishing your carbohydrate reserve is just as important.
Though, this doesn’t mean you can gorge on a bunch of donuts. Instead, you should rely on complex carbohydrates found in nature’s dessert: fruits!
Fat and Fibers
Contrary to popular belief, fats aren’t as harmful as you might think. There’s a significant difference between good fats and bad fats, and as long as you’re eating the former in moderate quantities, you’re good to go. Moreover, fiber is just as – if not more – important. It’s a great way to increase muscle mass, and it promotes weight loss through its various benefits for the digestive system.
How To Get Your Daily Dose Of Post-workout Nutrition
In the 21st century, it is hard to find time for yourself. Most people work long hours, and eating the right foods often falls to the bottom of the to-do list. But who’s to say that you have to make yourself a restaurant-quality salad right after you’ve come home from the gym? Your body doesn’t care how you eat, as long as you eat well. So, take out that blender and dump in some fruits and vegetables to whip up a smoothie!
Post-workout smoothies are a quick and easy way to recharge your body. Needless to say, you won’t have to spend hours in the kitchen, attempting to create a nutritional meal. And these certainly will not cost you more than a cup of coffee at Starbucks. The only difference is, they’ll actually be good for you.
If anything, post-workout smoothies taste amazing! Sounds unbelievable, right? However, this isn’t one of those things that are too good to be true. While individual ingredients may throw you off at first, rest assured, you won’t taste the green bits at all.
Spinach and Avocado Booster
Green smoothies are all the rage in the fitness industry and for good reason. Typically, the color green is associated with bland and unappetizing flavors but don’t let that stop you from treating your body the right way. This smoothie works wonders and you don’t have to love spinach to enjoy it.
What you’ll need
- ½ cup diced avocado
- 1 cup baby spinach
- 1 cup coconut milk
- 1 banana
- Organic sugar-free almond butter (or any nut butter of your choice)
Simply dump all the ingredients in your trusty blender and give it a whirl until everything well blended. Pour the smoothie into your mug, add an eco-friendly straw and enjoy! Oh, and before you go, make sure to read up on the benefits of this smoothie recipe.
Avocados are jam-packed with important vitamins such as vitamin C, K, B6, and E. Each of these nutrients has a specific set of benefits and combined, they do more than just build muscle. Vitamin B6, in particular, helps your body fight stress and regenerate red blood cells. Additionally, avocados are also a rich source of magnesium and potassium. The latter delays fatigue and increases your endurance, and if you’re fond of strenuous exercise, you need to include the fruit in your diet. Avocados also aid in digestion and prevent painful cramps, thus, helping you stay on track with your weight loss goals.
Cooked spinach can taste a little boring, and it doesn’t have as many benefits as the raw variety. This is because exposing such a delicate vegetable to heat can deplete some of its nutritional value. Nevertheless, spinach has incredible amounts of iron, fiber, and protein. Despite how it looks, it will keep you full for quite a while.
Most athletes consume a daily serving of this leafy green because it keeps the body running on nitrates. Therefore, encouraging protein synthesis in the muscles. So, to call spinach a superfood wouldn’t be inaccurate. In fact, scientists claim that the vegetable can even help deter age-related brain decline.
If you’re wondering why this green smoothie isn’t supposed to taste green, it’s because of the banana. The fruit is so sweet that it masks other flavors and even helps subdue your sugar cravings. Bananas are a great source of good carbohydrates and are chockfull of potassium.
They help reduce water retention, keep your vitamin C levels in check, and give you the boost of energy you need to recover after a workout.
While you can substitute almond butter with cashew or peanut butter, it isn’t recommended. That’s primarily because almonds contribute much more to weight loss than any other variety. They contain a lot of healthy fats, magnesium, fiber, protein, and minerals. Most importantly, consuming almonds can help reduce hunger pangs. If you struggle with post-workout cravings, adding almond butter to your smoothie can definitely take it up a notch. However, make sure to get the sugar-free version; most store-bought nut butter has lots of sugar and that can be counterproductive.
Coconut milk is probably the most underrated ingredient on the list. Not many people know that coconuts are very helpful for weight loss. Consuming moderate quantities of this superfood helps build strong muscles and reduces fat. They are also rich in electrolytes, which is why they prevent fatigue and do a great job of keeping your fatigue in check.
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- Murray & Rosenbloom. 2018. Fundamentals of glycogen metabolism for coaches and athletes.