Remember that your workout does not end when you leave the gym or complete your final lap on the track. Selecting the correct things to eat after your workout will help you recover faster, gain muscle, and prepare for your next activity.
When selecting foods to consume after an exercise, seek items that are readily digested to increase nutrient absorption. You should also eat entire meals that are high in other micronutrients.
14 Post-Workout Foods To Consume
Bananas are one of the best before and post-workout meals since they are high in complex carbohydrates, minerals like potassium, and fiber. Chimps, our closest genetic relatives, thrive on bananas. You, too, may enjoy bananas and other sweet fruits. When I’m active, I consume 3+ bananas every day, especially in the summer. These are great human meals for me, and I never gain weight from them since my body is balanced to manage fruit sugars. I just finished my third one while writing this blog… yet the day is far from done!
2. Chia Seeds
They are high in omega-3 fats, protein, and antioxidants, which provide prolonged energy. Chia was consumed by ancient Aztec and Incan warriors to increase their strength and stamina during combat. Eating chia a few hours before a lengthy, strenuous workout can assist in providing fat for fuel after the carbohydrates have burned off. Consuming them after exercise can deliver tissue-repairing protein. You may also consume them during prolonged activities such as trekking or bicycling to boost your energy levels.
3. Power Protein Shake
Following an exercise, restore your supply of plant-based amino acids so your body can repair tissue. Because it contains chia, acai, and other raw protein sources, the Power Protein Smoothie is a tasty and healthy way to do so. It can also assist in balancing your blood sugar after exercise. I do not advocate whey (derived from dairy) or soy protein powders since they are highly processed, don’t have enzymes, and are difficult to digest. Digestive enzymes, on the other hand, can aid in the breakdown of proteins and minerals for optimum absorption. Combining digestive enzymes with a protein shake is an excellent choice for post-workout muscle restoration.
4. Coconut Water
Drinking coconut water is an excellent method to restore electrolytes lost after exercise. This is especially vital if you’re working out in the heat. I advocate drinking coconut water before and after long-duration workouts. In the bottled beverage department of your grocery store, look for natural, unsweetened brands.
If you exercise later in the day, quinoa after lunch can offer you carbohydrates and protein for energy and muscle repair. It’s an excellent source of energy. Consume this superfood a couple of hours before working out.
6. Veggies and Hummus
Vegetables and hummus are terrific post-workout snacks because they restore glycogen reserves while also supplying a modest amount of plant protein for muscle repair and fats for sustained energy. Try chickpea-less hummus, which uses zucchini instead of chickpeas but retains all of the protein and calcium from the tahini (sesame seeds).
They are one of the most flawless proteins found in nature. One big whole egg contains seven grams of protein as well as a variety of other essential elements such as vitamins and minerals. You don’t have to consume the yolks to gain muscle, but you should know that they are high in many critical nutrients.
Yogurt and cottage cheese receive a lot of attention but don’t overlook this dairy product. A 1/2 cup serving of ricotta has around 14 grams of protein. It’s also a rich source of whey protein, which means it’s high in the necessary amino acid leucine, which is very useful for muscle building. In a mixing dish, combine 1/2 cup park-skim ricotta cheese and 1/2 teaspoon vanilla essence. Add 1/3 cup granola and 1/2 cup berries on top.
The fish accomplishes everything. Credit its high quantities of omega-3 fatty acids, which study reveals can improve your heart but may also help you recover from exercise. According to a new study, omega-3 fatty acids may also find their way into muscle cells, where they may help minimize the exercise-induced damage that produces severe inflammation.
10. Cottage Cheese
Greek yogurt has received all of the attention in recent years, whereas lowly cottage cheese has gone by the wayside. While both are delicious, cottage cheese offers more protein per gram and just under 3 grams of leucine per 1 cup. This quantity has been found to aid in muscle growth and/or maintenance.
11. Sweet Potatoes
Sorry, keto enthusiasts. Carbohydrates are your buddy when it comes to post-workout recovery. Don’t worry; the carbs you consume after working out are more likely to be utilized as energy rather than stored as fat.
12. Whole-grain Bread
Carbohydrates help feed working muscles for the same reasons mentioned above. Healthy carbohydrates, such as those found in whole-grain bread, go a long way in replenishing your muscles.
Jerky is dried protein and can be made from beef, bison, turkey, or salmon. Hence, unless the jerky maker decides to cover their product with a sweet glaze, it’s usually a high-protein, low-to-no-carb snack.
After a workout, the body is inflamed and needs recovery more than anything. Turmeric, with its anti-inflammatory properties, comes in handy. Add it to your smoothies.
Here’s a brief approach to optimizing your post-workout diet.
When you exercise, your muscles consume glycogen energy stores. Certain muscle proteins are also destroyed, particularly during strength training. Individuals should also not be afraid to include some healthy fats in their diet. What you eat after a workout is determined by the time and intensity of the session. The type of exercise is also critical.
Time is also important, although you have more leeway than you would imagine. “The best time to consume a post-workout snack is within 45 minutes,” Voltolina added, “but effects can be noticed up to 2 hours after training.”
Now that you’ve learned how to prepare your body for exercise and how to fuel your muscles afterward, it’s time to put your newfound knowledge to use!