Do you constantly feel out of breath after a workout?
Do you want to know what foods can make you jump on your two feet in an instant?
If you’re a senior who loves working out but doesn’t know what to eat post-workout, then this one’s for you!
Even if you’re not as active as you once were, that doesn’t mean you can’t enjoy a healthy snack after a workout. In fact, there are plenty of great post-workout snacks seniors can eat to help refuel and recover.
From yogurt to fruit and more, read on for five must-try snacks!
1. Yogurt
Maybe it was discovered after a farmer forgot his milk in the barn.
If there was a way to time travel, whoever came up with the thought of consuming yogurt should’ve earned a health badge!
Yogurt is a probiotic. In other words, it contains beneficial bacteria which help your gut increase its immunity. Besides that, it’s also rich in protein, which you require to re-energize your muscles.
You can consume it as a post-exercise snack to rejuvenate your muscles and prevent muscle pain. Ensure that you choose yogurts that are plain or contain less than 2g of added sugar in them. Also, most 0% fat yogurt contains extra sugar, which you should definitely avoid.
It’s best to get used to label checking when shopping for snacks. Too often, people are misled by reading the front rather than looking at the ingredients at the back.
2. Tuna Sandwich
Tuna is packed with healthy fats like Omega 3s that are important to your brain function. Contrary to plant fats like palm oil, omega 3s don’t increase the risk of heart disease or stroke.
Omega 3s are good for your heart health, as long as you’re not overconsuming their supplements. There’s a recommended dose you should consider on the supplement pack, and before you think about increasing your dose, it’s essential to consult with your doctor.
Moreover, like other meats like beef and chicken, tuna has high amounts of protein that your muscles crave after an intense workout.
So head to the kitchen and make yourself a tuna sandwich!
Spread a tablespoon of mayo on two pieces of whole-grain bread. Then squeeze some lemon and place your tuna. Before closing your sandwich, add some rocket leaves and lettuce for a refreshing taste.
3. Pita and Hummus
There are different varieties of hummus available in supermarkets these days, from avocado flavored to chocolate flavored.
But nothing beats the original!
The core ingredient of hummus is chickpeas which are full of protein, fiber, and minerals. It also contains lime juice, garlic, and tahini. Although sometimes garlic can be absent in commercially prepared ones.
Garbanzos ( chickpeas) are high in protein and fiber and contain significant amounts of iron, manganese, and magnesium. They also provide a healthy dose of phytochemicals that can help fight cancer, heart disease, and diabetes.
The beauty of eating hummus lies in the way it’s consumed. Spread it on a small plate and gradually make a circular shape at the center of your spread. In that circle, drizzle some olive oil for a sweet touch.
4. Boiled Egg
According to the American Heart Association, eggs are among the foods with high biological value because they contain all the essential amino acids in an easily digestible form and are ideal for human nutrition.
Forget eating omelets all the time.
Yes, eggs are tasty when fried, but they can be just as delicious when boiled!
Packed with some protein punch, eggs are the go-to post-workout snack you should have. So, either have it with some toast and orange juice or toss it in a salad!
Sharing is caring, they say. And if you like making salads or preparing large meals for loved ones, you’ll get the chance to do that in a care home!
There are senior living facilities in Kent that provide you with a friendly atmosphere and the opportunity to practice your cooking skills with qualified chefs.
5. Greek Salad
Did you know Greece is one of the countries with the most elderly in the world?
Its coastlines, mountains, and moderate climate provide the best environment for the growth of nutritious food.
The most famous dish coming out of the land of Zeus is none other than Greek Salad. It includes olives, feta cheese, cucumbers, tomatoes, onions, oregano, olive oil, and bell peppers.
To get the most out of this healthy snack, make sure to eat your bowl without any accompanying drink. If you have to drink something, just take a few sips of water.
Don’t chug a bottle of water while eating your salad. The vitamins in your veggies soluble in water, i.e., vitamin C and B, cannot be absorbed very efficiently. The water can literally flush the vitamins out of your gut.
Hence, you need to work out, sit down for 10 minutes, drink at least 2 cups of water, and prepare your delicious salad.
