Physical exercises will not have a results if people do not change their diets. What you eat will determine if those hours in the gym are worth it or not. People believe that protein shakes are enough. The need to think twice.

The food people consume before and after the workout will change the effectiveness. Before entering, people need to eat well so they have energy. After the workout, they need to replace everything they lost.

Many products claim to help the recovery of muscles. Not all of these products are as good as they seem. Many protein shakes contain high amounts of sugar. The body needs sugar to recover but too much will cause the opposite effect.

Sports drink are one of the biggest scams. A bottle contains sugar, chemicals that are not beneficial and artificial flavors. It is better to drink water than these drinks. Do not invest money on products that will not help. Try to find a healthy and natural way to recover after you leave the gym.

There are many foods that are healthy and tasty for the post workout.

1. Bananas

Bananas are a nutritious post workout snack. This fruit is rich in potassium and carbs. Bananas help the muscle recovery. Most people add bananas to their protein shakes.

2. Eggs

Eggs and workout go together. This is one of the best sources of protein and vitamin D. For the post workout, an omelet is a great option. Combined with vegetables, you will have all the tools to recover. Proteins are necessary for the muscles to heal.

3. Hummus

Hummus is made of chickpeas. It has proteins and carbs that will help you after the workout. The body consumes glycogen when you are training. A combination of protein and carbs will restore the glycogen levels after the workout. Hummus is a meat free alternative. Combined with pita, hummus will make the perfect snack.

4. Kiwi

After the workout you will need potassium and vitamin C. The body burned many nutrients during the workout. Now you must recover it. Kiwi is a delicious fruit that will give you both but also antioxidants. These will prevent any kind of post workout pain.

5. Salmon

Salmon is probably the best meat for a post workout meal. It is a great protein and so much more. Omega-3 is life saver for those that workout regularly. It helps rebuild the muscles and reduce any kind of inflammation you could have. Combining salmon and vegetables or sweet potatoes are a perfectly balanced meal.

6. Pineapple

After a workout, you need options to restore your body. One of the easiest ways is to eat fruits. Pineapples are great for the swelling and any inflammation present. Thanks to the bromelain, the recovery process will be easier. It is also rich in vitamin C.

7. Chicken

Like eggs, chicken is a recurrent dish for people that work out. Some have a diet based on chicken. It is a great protein that provides the right carbs and has little fat. Grilled chicken and vegetables is a healthy meal post workout. Add some fruits as dessert and you will be having a nutritious dish.

8. Sweet Potato

A natural source of carbs, sweet potatoes could be eaten alone or as a side dish with chicken or salmon. It is a protein that also provides magnesium, potassium, vitamin D, B6 and D. Regular potatoes do not have the same benefits, those are pure carbs and not the kind that you need.

9. Chocolate Milk

A surprising trend as a post workout drink. A glass of chocolate milk contains sugar, protein, carbs and water. Some people prefer chocolate milk over other type of protein shake. Chocolate milk is not to be abused, consuming too much sugar and carbs defeats the purpose.

10. Water

Before, during and after the workout it is necessary to stay hydrated. It is common to buy sports drinks but a bottle of water is way better. Water has potassium and sodium. Two components necessary for a proper muscle recovery.

Protein shakes, bars and sports drinks claim to have many benefits. This is not always the entire true. The amount of sugar and chemicals on this products could be damaging after a while.

It is always better to get the nutrients in a natural way. Replace protein shakes for a mix of fruits and a glass of chocolate milk. If you work out in the morning, pick a healthy breakfast with eggs and fruits. For lunch and dinner go for a protein like chicken and salmon. Sweet potatoes and vegetables make the perfect side dish. If you need more carbs, rice is an option.

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Rahul Yadav is Digital Marketing consultant and Expert in Delhi, India. He provides SEO, Social Media Marketing & PPC Consulting Services worldwide. Follow Facebook, Twitter, Linkedin

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