She suggests having collagen protein,
A stock image of boxes of lunches consisting of rice, vegetables, nuts, eggs and salmon. A high-quality source of protein to help rebuild any muscle breakdown that occurred during activity.For those who work out less than an hour per day and don't do any, Ehsani said:"they could wait to eat until their next meal."
Two cups worth of roasted vegetables, such as eggplant, zucchini, mushrooms and carrots. Making at least half your plate filled with vegetables is a great way to consume plenty of vitamins, minerals, antioxidants, and dietary fiber as well as fill up to prevent feeling hungry too soon after a meal. "If you cannot spare the extra carbs, choose the protein. However, right after a workout, you are unlikely to store the carbs as adipose [fatty] tissue since they will be used to replenish glycogen stores. Aim for 25 grams of protein."
A smoothie post-workout containing at least 20-30 grams of protein, that could come from 1 scoop of whey protein powder , plus 1 cup of milk or soy milk . Protein is important, but you don't need to overdo it either, a maximum of 30 grams is sufficient for most people to repair muscle damage.
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