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These days protein powders and shakes have become extremely popular. A visual of people carrying huge protein shakes in gyms and workout places is pretty common. All of these protein powders are quite expensive and do not last that long as well.
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But it is not at all necessary to pay such an expensive price for fitness. One can find a lot of healthy and protein-rich options in the kitchen itself. Nature's bounty provides humans with enough protein-rich options that one can make a new dish everyday for at least six months. In this article, one can find an accumulated list of the best protein-rich meals and food options that one can consume after their workout. All these high-protein meals and food options are prepared by using commonly available ingredients.
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* Chana Sattu Shake
As per a report published in the Journal of Food Science And Technology in 2022, sattu is a great source of insoluble fibre and can help in the movement of material through the digestive system and also may help in lowering the total blood cholesterol level in the body. This healthy shake is made by mixing some sattu with dry fruits, milk and some jaggery. All of these ingredients make a very delicious shake that can be consumed just after working out. It can instantly energise the body and give all the necessary nutrients and vitamins. Milk has the needed level of calcium and protein. Dry fruits add a lot of vitamins and antioxidants.
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* Buttermilk And Eggs
As per a report published in the journal Food Technology & Biotechnology in 2019, buttermilk has antimicrobial, antihypertensive, antitumour, antidiabetic, and cholesterol-lowering properties. Buttermilk is a light drink that can be consumed just after the workout. It also doesn't make one feel very heavy. Buttermilk which is a healthy drink on its own can combined with eggs which are a significant source of protein to the body. These two elements can make a great post-workout meal. If one wants to lose some weight then they can skip out on eating the yolk part of the egg. The combination works very well for people who do not like having heavy post-workout meals and this combination doesn't need a lot of time to be prepared as well.
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* Beetroot Juice
Beetroot is a powerhouse of multiple antioxidants and electrolytes that support the well-being of the body. It is a healthy juice that is consumed during the winter season specifically. It is made by mixing a lot of other vegetables along with beetroot, including carrots, Indian gooseberries and any other seasonal vegetable that one would like to add. All these vegetables are a great source of antioxidants and vitamins for the body. Beetroot juice is the right post-workout meal for people who do not indulge in heavy workouts and want something very light after their workout has been completed. It doesn't kill one's appetite and yet makes one feel satiated.
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* Coconut Water With Moringa Powder
Moringa powder has been used in India for many years to treat problems like upset stomach, and bacterial infections, and also to improve the quality of skin and hair. A lot of people like to have a glass of coconut water after working out. Coconut water is a great source of antioxidants and also rejuvenates the body with its refreshing flavour. One can make their regular coconut water a super drink by adding a spoonful of moringa powder to it. This drink can be effectively consumed after the workout as it helps detoxify the body and hydrate it completely. It can be followed by a heavy breakfast, lunch or dinner, depending upon the time of the workout.
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* Chana And Paneer Sandwiches
Chana and paneer are both great sources of protein and fibre. A unique recipe that one can make from these two ingredients is a chana and paneer sandwich. Paneer is mashed in some boiled chana and seasoned with some salt and pepper. The mashed mixture is added between two multigrain bread slices to make a healthy and nutritious sandwich. The sandwiches can be toasted on the pan without using any butter or oil. It is a satisfying and easy-to-make dish that is healthy, flavourful, and fulfilling.
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* Peanut Butter And Banana Toast
Peanut butter is considered another great source of protein and healthy fats. Peanut butter spread can be simply put on multigrain toast to make a delicious post-workout meal within a few minutes. A simple way to elevate this even further is by cutting a banana into small pieces and putting them on the peanut butter toast. Banana is a rich source of fibre and potassium. It helps in aiding digestion and also provides energy to the body. One can replace bananas with any other type of fruit of their choice.
