Swimming is a wonderful exercise to burn calories and lose fat. However calorie burn during swimming can create deficiency in the body which needs instant replenishment. After a swim, your body needs fuel that helps to recover from physical exertion and in order to restore lost energy and strength.
Here we list 7 Superfoods which are loaded with benefits and quickly bring you back to action:
1. Smoothies and yoghurt
Yoghurt is packed with probiotics and is a rich source of calcium and magnesium , just to name a few which helps to feed the amino acids into muscle.
Not only it is a good source but boosts muscle recovery very quickly.
There are number of other foods that can be mixed with it. Smoothies to drink after swimming are refreshing and incredibly tasty too.
You can also pick a fruit to mix up with yoghurt. If you are looking for more protein, check the greek varieties.
2. Lean meats and fish
After swimming you should go for lean meats and fish. These will bring essential carbs into your body that you really need after swimming.
To restore vital nutrients, you can pair lean meats with salads, fruits and vegetables.
Did you know Fish is the only good dietary source of vitamin D?
Vitamin D regulates calcium and phosphorus levels in the blood which are extremely important for bone health.
Wear and tear to muscles and tired bones are instantly recovered by having a fish.
Eggs are high on proteins that the body needs after a swimming session.
It will give immediate boost to metabolism, thus helping to maintain energy levels in the body.
In fact, it takes hardly any time to prepare eggs. Depending on your appetite and need, you can comb it with cheese or mushroom to make a wholesome meal.
Eggs intake will help your muscles to repair quickly.
4. Whole Wheat Pita Bread and Hummus Dip
Chickpeas are full of protein and fibre which are wonderful for the body. It provides with necessary protein, vitamins and minerals.
It also contains the basic nutrients that muscles need in order to exercise.
This helps to recover from rigorous stretches and intense manoeuvring that you practice during a swim. However, ensure to eat in moderation to avoid consuming too much calories.
5. Fruits and Vegetables
Vegetables are naturally low in fat and calories. They are rich source of nutrients, including potassium, dietary fiber, folic acid, Vitamin A,C and E.
Eating vegetables, especially the green ones like broccoli and cabbage are highly beneficial. To add some flavor, you can also make some excellent salad recipes that are dense on fruits and vegetables.
Fruits that are rich in vitamin C helps in promoting immunity.
Consume fruits like banana, plums, and peaches to gain instant energy after a strenuous session.
6. Low Fat Cheese
Cheese is the richest source of calcium which improves bone health and muscle function. Cheese provides with various nutrients like B12 and minerals.
Hard cheese like cheddar has less lactose and is good for health.
Low Fat cheese is perfect for consumption after swimming.
7. Nuts and Seeds
An exercise like swimming burns more calories than any other activity.
Foods like nuts and seeds have ideal ratio of carbs to protein which helps in delivering protein to damaged muscles and tissues.
These foods are full of healthy fats, fibre and vitamin E. They have essential acids that promote balanced moods and high energy levels. Nuts and seeds act both as performance enhancer and recovery agent.
Ask any swimmer and he will know hunger pangs and ravenous appetite that follow swimming.
Swimming depletes stored carbohydrates in the body. Having a healthy meal after swimming means opting for foods that are high in nutrition, can protect and replenish the body from exhaustion.
Apart from being full on taste, aforementioned superfoods are extremely healthy and easy for the body to digest and absorb. Go try them!
About the Author
Sara O Brown is a working mom, lives with her dentist husband and her adorable dog, Casper. She is passionate about traveling and cooking. She has been a regular contributor for www.chococraft.in