Written By: Longjam Dineshwori | Updated: September 10, 2021, 8:31 PM
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It helps in the secretion of endorphins, the 'feel-good molecules'.
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Regular exercise has profound impact on the mental health. It helps improve anxiety, memory, mood as well as sleep. Exercise helps release brain chemicals like endorphins and serotonin (also known as happy hormones) that play an important part in regulating your mood. But right nutritional snacking in terms of quality and timing is important for your body to recover after exercise. “Post workout, the body tries to rebuild the energy stores for repair and regrowth of the muscle proteins. So, eating right post workout is very important,” said Dr Priyanka Rohatgi, Chief Nutritionist at Apollo Hospitals, Bangalore. Consuming the right nutrients before and after exercise is crucial for achieving the desired results and maintaining the exercise routine in the long term.
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Dr Rohatgi also shared six heathy snacks that will refuel you after a sweaty workout. • Sprouts with greens • Smoothies with yogurt • Nuts and fruit • Mix vegetable omelette • Granola bars • Egg whites with fruit
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Sprouts are a very good source of protein, as well as contain high levels of folate, magnesium, phosphorus, and vitamin K. Mix sprouted beans with chopped tomatoes, cucumbers and other green veggies of your choice. Then sprinkle some salt, chilli flakes, and oregano to enhance the taste. Now you have to a healthy snack to improve your post-workout recovery.
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SEXY SPINACH: Popeye didn't eat spinach merely for its own sake! The idea of vegetable smoothies may seem boring or unpleasant to you. But we added green grapes, cucumber (for hydration), lime (for freshness) and chia seeds (for their high protein content) to make this smoothie quite the treat. Not only does it taste great, but it's also a terrific way to get your daily fix of nutrients.
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Eggs are a complete source of protein, which means they contain all the essential amino acids our body needs. Vegetables are packed with many nutrients, including potassium, dietary fiber, folate, and vitamins. Thus, mix vegetable omelette or vegetable stuffed omelette makes a perfect post-workout snack.
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Grabbing a granola bar is another good option to replenish after a workout. Experts suggest you choose a bar with at least 8 to 10 g of protein in a serving.
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Although proteins are present in all parts of the eggs, the major concentration comes from the egg white. Also, egg whites contain low calories and fat. Enjoy egg white fruit salad or egg white fruit omelet after your workout.
