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Whole Grain Benefits

5 healthy, satisfying foods to eat after a workout that will give your muscles the best chance to recover

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A bowl of chicken, avocado, quinoa, and leafy greens is a great recreational meal. Westend61 / Getty Images

  • After exercising, you should achieve healthy protein and carbohydrate ratios.

  • Great sources of post-workout protein include lean meats like fish and chicken, and grains like quinoa.

  • Add extra vitamins and nutrients to your post-workout meals with avocados and leafy vegetables.

  • Visit Insider’s Health Reference Library for more advice.

When your workout is over, you may think that the important work is behind you. But what you eat after your workout can have a real impact on your fitness.

“The only concept I’m trying to get across to athletes is that the benefits of training won’t come in until after the workout is over and your body is recovering and trying to get stronger or faster,” says John M. Martinez, MD , an exercise physician who worked with the USA Triathlon team.

Martinez recommends that people – especially those who exercise at a high level – have a meal rich in protein and carbohydrates within an hour of finishing their workout.

Ideally, these carbohydrates and proteins should come from whole foods like fruits, vegetables, and lean meats, but protein supplements or shakes can work in a pinch. The protein helps repair and build muscle, while carbohydrates stabilize blood sugar and prevent the body from breaking down muscle.

Here are some of the best foods for a snack or post-workout meal.

1. Fish or Chicken

fish
Fish is a great source of lean protein that can help rebuild your muscles after an intense workout. Sushi in particular has a good balance between proteins from the fish and carbohydrates from the rice. Yelp / Alex B.

Fish and chicken provide lean protein that should be the cornerstone of any post-workout meal or snack, Martinez says.

Lean proteins – which includes boneless and skinned fish, beans, and poultry – allow you to get all of the health and muscle recovery benefits of protein, with fewer calories and fewer saturated fats than proteins like Beef or pork.

“Fish and chicken all have the essential proteins – leucine, isoleucine, and valine – and they promote muscle repair and growth,” says Martinez.

Top: Preparing protein in advance will make it easier to replenish after a workout. Steamed or baked fish or grilled poultry can easily be prepared the evening before and consumed shortly after training.

2. Quinoa

Quinoa salad healthy food lunch dinner eat vegan
Replace rice with quinoa in your burrito bowl for more protein and fiber. Westend61 / Getty Images

Quinoa is a complex whole grain product that contains the two essential post-workout ingredients: carbohydrates and proteins.

“If you like grains, quinoa is probably your best bet,” says Stacie Stephenson, DC, functional medicine specialist and founder of VibrantDoc, a wellness platform.

In addition, quinoa is gluten-free, making it a great option for people with gluten intolerance or celiac disease.

Top: You can make a high-protein quinoa bowl of fish or chicken and add fruits like avocado and vegetables like kale for an extra boost of vital nutrients.

3. Avocado

AVOtoast
Avocado toast with tempeh is a quick and easy vegan lunch option for on the go. Alexander Spatari / Getty Images

“Avocado is high in healthy fat and is a good choice, especially for athletes on a low-carb or ketogenic diet,” says Martinez.

For example, an avocado contains about 13 grams of monounsaturated fat, 2.5 grams of polyunsaturated fat, and 3 grams of saturated fat. These high levels of fat take longer to digest your body to make you feel full longer than if you were to eat a bowl of white rice, for example, which is mostly made up of simple carbohydrates.

Top: For an extra protein boost, avocados can be paired with a hard-boiled egg or chickpeas.

4. Dark leafy vegetables

Kale
Kale is a nutrient-dense leafy green that makes a great addition to other vegetables and meats. Woods Wheatcroft / Getty

“Leafy vegetables are full of micronutrients and vitamins and are therefore a healthy part of a balanced diet for athletes,” says Martinez.

Dark, leafy vegetables, in particular, provide important nutrients like calcium and iron that can help you with performance. Calcium helps muscles repair and contributes to bone strength, while iron regulates metabolism and energy expenditure.

The best examples of these dark leafy greens are:

Top: A post-workout meal is the perfect time to smuggle an extra helping of veggies into the day. If you’re making a protein smoothie, add spinach or fry some kale with your quinoa.

5. Protein shakes or chocolate milk

Chocolate milk
Chocolate milk is a quick way to get some simple, delicious carbohydrates. Hannah Lin / SpoonUni

Protein shakes are popular because they are a quick and easy way to get protein after your workout. However, it is important to make sure that you are drinking a quality protein shake that is not filled with sugar. Rather than just following ads, Martinez says doing your homework on your shakes is important. “The protein supplement industry is a huge, multi-billion dollar market with great marketing departments,” says Martinez. “Still, protein shakes are practical and easy to mix and drink after a workout. The high-quality protein shakes usually provide around 30 grams of protein including 3 to 4 grams of the amino acid leucine, which promotes muscle growth. “

If you don’t have protein powder, some people claim that chocolate milk is a great post-workout drink – although Martinez says it doesn’t have any particular benefits. “It works as a recovery drink because it has carbohydrates and proteins in it, but it’s really no different from any other meal that has those macronutrients,” he says.

The best time to eat after a workout

A 2013 study recommended separating meals no more than four hours before and after exercise. Further arranging them can leave you feeling tired and unable to replenish the energy needed to train and repair your muscles.

Stephenson says that most people like to wait for their heart rate to drop before eating, which usually happens within 10 to 20 minutes of stopping an exercise. Showering and then eating is a common and effective approach, she says.

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Overall, the most important thing to eat after your workout is protein to aid muscle recovery. “After your workout, it’s about providing your body with the building blocks it needs to repair and strengthen your muscles,” says Stephenson.

Related Article Module: The 25 Best Plant-Based Protein Sources For Vegans And Vegetarians There are many ways to get this protein and there are several different types of foods you can opt for depending on your preferences and the amount of time you have. This is reflected in Stephenson’s own post-workout routine.

“Seafood, eggs, and yogurt are my favorite foods, but sometimes I find it quicker and easier to make a high-quality, nutrient-dense protein shake that has it all,” she says. “I have to ‘reach and walk’ a lot, so it makes sense for my schedule.”

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Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

SPORTS WRITER RESPONSES TO TOM BRADY’S DIET REGIME

Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

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Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

THE AGE-DESPITE LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS

Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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