5 Best Post-Workout Meals

During a workout, our body needs enough nutrition as its fuel to create the energy. These energy will wear off eventually after the workout, right? Therefore, we need more healthy food to recharge the lost energy. If our body lost its energy for too long, it can cause muscle spasms and catabolism.

Here are 5 best post-workout meals you can consume after a workout:
1. Chicken Breast with Veggie Mix
100 grams of skinless and boneless chicken breast contain about 29 grams of protein, which can help the recovery and muscle developments after a workout. Meanwhile, a mix of vegetables contain many kinds of vitamins and minerals that are essential for our immunity.

2. Eggs and Avocado
No doubt that eggs contain enough protein, especially in its whites. Egg yolks contain phosphatidylcholine which can be useful to prevent the accumulation of fat and cholesterol in the liver. Yolks are also rich in choline, which can increase the heart, brain, and membrane cell functions. One egg contain about 300 mg of choline and 315 mg of phosphatidylcholine.

Avocado also have high nutritional value. It contain at least 11 vitamins and 14 minerals. It's also rich in protein, riboflavin (vitamin B2), niacin (vitamin B3), potassium, and vitamin C (vitamin needed for body recovery).

3. Salmon, Spinach, and Yam (Sweet Potato)
Salmon are rich in protein and Omega 3 fatty acid. The protein in a salmon is good for muscle growth, while the Omega 3 fatty acid are useful to reduce muscle damage after a workout.

Spinach are high in iron, an important mineral for muscle formation. Iron is also an important component in hemoglobin, the part in our blood that distributes the oxygen throughout the body.

Sweet potatoe (yam) is one kind of complex carbohydrate, which are also equipped with easy-to-digest vitamins and minerals. It's also a good energy source, especially after a workout.

4. Tuna and Brown Rice
Potassium and essential fats in a tuna helps control the blood pressure. The Omega 3 fatty acid can also help prevent rheumatic, while the selenium are useful in detoxifying process, especially in the liver.

Brown rice are high in fiber, which helps in indigestion and are suitable to be consumed after a workout. It won't increase the blood sugar, thus reducing the risk of diabetes.

5. Whey Protein
Besides the fact that it's good to be consumed before a workout, whey protein are also good to be consumed after a workout. Whey protein are a protein supplement in the form of a milk, making it easier to be absorbed. Research indicates that whey protein can fasten the muscle recovery process and maximizes the muscle formation after a workout.

Those are the 5 best post-workout meal that you can consume after a workout. The right meal after a workout can really get you faster to the results you've been fighting for!

Why Seafood is Good

There are many reasons as to why consuming seafood are good. Besides that it have a good taste when we process it into many variations of food, seafood are sources of high-quality proteins that are low in fat in cholesterol, and also act as sources for vitamin B12, vitamin D, magnesium, and Omega 3 fatty acid which are good for your heart and blood veins.

image credit to ocean.nationalgeographic.com

Some of the seafood, such as clams, deep-sea fishes, and crabs are delicious and high in nutrition. Clams and crabs are high in vitamin B12 that supports the nerves and brain, and also minerals such as zinc, magnesium, and potassium. Meanwhile, deep-sea fishes such as salmon, tuna, or mackerel are the best sources for Omega 3 fatty acid, that can help you prevent heart diseases.

Omega 3 is known for good fatty acid that can help reduce the the risk of getting heart disease, stroke, and many kinds of cancers. Better yet, foods that are high in Omega 3 are related to positive-mood change. In other words, fishes can be functioned as a therapeutic cure for mild depression!

Fish and seafood are also good for pregnant women for their fetus' brain growth, and also reduces the risk of premature birth. Besides that, other nutrition in fish and seafood like protein and vitamin, all are good for our health.

It's clear that consuming fish and other kinds of seafood is so good, that the American Heart Association (AHA) recommends to eat fish at least twice a week. More importantly, if you have a heart disease, AHA recommends if you have a high-Omega 3 diet by eating fish every day. Therefore, by start consuming these sea delicacies in our everyday diet also plays a role for a healthy heart.

So, got fish?