Protein bars: These bars may seem healthy, after all they are supposedly high in protein, and the nutrition label says that they are loaded with vitamins and minerals. Unfortunately, most protein bars contain very little protein, or at least not enough to compensate for the massive amounts of sugar pumped into the bars to make them taste good.They are also generally low in dietary fiber, a key ingredient that help keeps us feeling full. What’s more, you don’t need all those additional vitamins as you can get them through fruits, vegetables and grains if you eat a relatively healthy diet. Now this isn’t to say that all protein bars are evil – some can actually be very good for a post workout regime; but make sure they contain a significant amount of protein, and a smaller amount of sugar.Salty snacks: Salty foods are not good for you at any point of the day; however, they are really bad after hitting the gym. During a workout, you sweat, and when you sweat you lose electrolytes, particularly potassium. Foods that are high in sodium can drive potassium levels down further. Low levels of potassium can lead to muscle cramps, pain and weakness; while high levels of sodium in the diet can cause feelings of being bloated.Crunchy crudities: After a workout, you might be inclined to snack on raw vegetables. This seems feasible as they contain very few calories, yet are surprisingly filling. While carrot, celery and red pepper sticks are great to munch on throughout the day, after a sweaty workout out, your body needs more substantial food that offers more energy.Sweet treats: After hitting the gym, taking a swim, or biking outside in the heat for hours, it’s easy to feel a bit drained, and in need of quick sugar rush. While your brain might crave sweets to re-energize, eating sugaris one of the worst things you can do after an intense training session. Stay clear of all chocolate and candy bars, and even fruit if you are not eating it with a high protein source food.Foods to include as part of a post-workout regimeVeggie Omelet, a breakfast for Champions: Working out before eating breakfast is one of the best times of the day to do it. When it doesn’t have any food in its system, the body will start to immediately rip through its glycogen stores, creating an optimal environment to burn fat. However, when you get back from the gym, you need to replenish those energy stores, and give your body a mix of protein and carbs. One of the best meals is a vegetable omelet, with a slice of whole wheat bread. The protein from the eggs will help to rebuild the muscles, while the carbs from the bread and veggies will help deliver protein to aching muscles. Make sure to watch how much bread you consume, as those calories can quickly add up. In order to cut back on the amount of fat and cholesterol, use egg whites – they contain half the protein of the egg.Chicken breast sandwich, a winning midday solution: If you are a late afternoon exerciser, than a half a turkey or chicken breast sandwich is a great solution. Both of these are extremely lean meats that provide the body with a great amount of protein - 100 grams of chicken has 18grams of protein.One piece of bread supplies just the right amount of carbs to transport the protein to your muscles. Add some freshly cut vegetables, such as tomatoes and yellow peppers which are high in Vitamin C, to help improve blood circulation.Salmon and sweet potato, a super supper: A healthy meal in its own right, a piece of salmon accompanied with a plain sweet potato delivers an abundant supply of vitamins, minerals, as well as Omega-3 fatty acid to the body. A 100 gram piece of salmon also supplies the body with just under 20 grams of protein. This ample amount of protein combined with the carbs from the sweet potato, will help your muscles feel as good as new in the morning. On top of this, sweet potatoes are high in fiber, and will therefore keep you feeling full, thus preventing you from wanting to snack between dinner and the time you go to sleep.
Water, any time anywhere: While sodas, juices and flavored waters are out, plain old H2O is so in. It may seem obvious to drink up after a sweaty exercise session, but most people fail to drink enough water before, during and after they train. This results in dehydration.Follow @JPost_Lifestyle