Working out is a good habit that one must inculcate. Physical exercise is a must to lead a healthy life, and although exercising for weight loss has become fashionable, one must keep one's holistic development in mind while working out. Several studies have said that even minimal exercise or physical activity can have long-lasting positive effects on the body, from keeping your cholesterol levels under check to improving mood and keeping you alert. Even something as simple as walking or jogging can help reduce risks of diseases like diabetes and heart diseases.
But, if you have been prescribed weight loss to deal with a chronic illness and are on a high-intensity workout regime, you need to take care of your diet as well.
Ideally, post-workout nutrition must involve foods than help your muscles recover from the strenuous exercise and replenish the glycogen stores in your cells. Additionally, recovery foods must also be filling and must have the right balance of carbohydrates, protein and fats to bring your energy levels back up. Proteins help repair muscle damage and fasten recovery after a workout, and consumption of 20gm to 40 gm of proteins after exercising may help your body's ability to recover faster. Carbohydrates are also important for people who work out, as they help restore energy levels of the body. Small amounts of fats are also good for a speedy recovery after working out.
Also Read: What to Eat After a Workout at the Gym: 5 Easy Tips
Peanut Butter Smoothie As A Post-Workout Drink
Peanut butter is popular with people who work out as it contains a good mix of essential nutrients. About two tablespoons of the nut butter contains 188 calories, 6 gm of carbohydrates, 8 gm of protein and 3.3 gm of fats (as per data by the United States Department of Agriculture). Peanut butter may be consumed post workout, either with a piece of multi-grain toast or in the form of a smoothie. However, smoothie is a better option as compared to other recovery meals. This is because it contains other recovery-boosting foods like whole milk, banana and yogurt. Bananas are rich in fast-acting carbs (one large banana contains 23 gm of carbs), and hence, improve the satiety factor of the drink.
Also Read: 5 Amazing Peanut Butter Combinations You Would Love To Try
Whole milk, which is rich in both protein and fats, has also been known to promote faster muscle growth for those who work out. The same goes with plain yogurt, which is also rich in protein and healthy fats. All of these come together in the delicious peanut butter smoothie, which can act as a meal replacement drink for those wanting to lose weight and speed up recovery after a workout. To make peanut butter smoothie, all you have to do is blend milk and yogurt with chopped, ripe banana and voila! It's quick-to-make and a super fuss-free way of helping you recover after exercising. Here's a recipe of banana peanut butter smoothie that you'll love.
(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)