The problem that most of the gym-goers face is that they can’t seem to get optimal results mainly because of their post-workout meal routine. The most common questions in their minds are: How to get maximum benefit of their workout? How can they bulk faster or lose weight quickly? To eat or not to eat after a workout? How to get more muscle? Etc. The simple answer to all these questions is that you definitely need to eat something and eat right because hitting the gym is just half the battle won.
You need to use the power of nutrition for desired results. The most important thing to remember post your workout is to EAT SOMETHING, and more specifically, eat the right kind of foods at the right time.
Fuelling up your body is important both before and after every workout. It helps you burn maximum calories, sustain energy, lose weight and speed up the whole recovery process, etc.
Think of post-workout eating as rewarding yourself and your bodies for a good workout session, but with the right kind of foods, which will help you get desired results.
Here are our top ten picks of foods that you must include in your post-workout meal:
An egg contains around 6-8 grams of protein at just 70 calories each. They’re also rich in vitamins and minerals, making them an ideal post-workout snack especially for muscle-building. Do remember to have cooked eggs, as they allow you to get almost twice the protein than raw eggs. They’re also natural source of Vitamin D and Omega-3 fatty acids.
Chicken is one of the best sources of lean protein as you get 30 grams of protein per 100 grams of chicken. They’re easily accessible and can be cooked and eaten in various ways like, roasting, baking, etc. It also is nutrient rich which is essential to carb metabolism.
Pineapples are rich in vitamin C which plays a key role in tissue recovery. They also contain bromelain, a protein digesting enzyme with natural anti-inflammatory properties, known to treat wounds, sprains, swelling, etc.
4. Sweet Potato
Sweet potato is an excellent source of vitamin A, C and B6; potassium (28% more than a banana), copper, folic acid, etc., all this but with lower carbs (23 grams) than a normal potato (26 grams). They’re ideal for replenishing energy and aiding the muscle-building process. In simple words, sweet potatoes will move your body on a way to recovery.
5. Whey Protein
The muscles don’t get built themselves. You need to fuel up after working out as the muscle needs recovery and protein degradation is the fastest. Whey protein shake is the most ideal post-workout drink, as it is a fast-absorbing protein derived from cow’s milk. It is very popular among bodybuilders and athletes because of being highly digestible source of protein. Research shows that people who supplement with whey burn around twice the body fat than those who don’t.
Green leafy veggies like broccoli, spinach, etc. are great post-workout foods as they’re rich in nutrients and great sources of dietary fiber. You can include them in a salad or have them boiled, but remember to cook them minimally.
7. Brown rice
Brown rice is a part of almost every bodybuilding diet as they release sustained energy and help you in staying healthy. Being rich in carbs makes it a good post-workout food.
8. Chocolate Milk
It helps in building more muscle and a max out in the weight section. This handy drink is as effective as any other sports drink as it helps restore muscle glycogen and rehydrates the body. This fluid gets you best of dose of healthy carbs, protein and calcium!
9. Tuna/ Salmon
Tuna and Salmon are low- fat, nutrient-rich types of fish, packed with protein and omega-3 fatty acids. They help in rebuilding muscles, enhancing the performance and also boost the metabolism.
Known as the ‘fruit of the angels’, it contains papain which helps break down protein into easily absorbable compounds. This tropical fruit not only aids digestion but also has anti-inflammatory properties to speed up the post-workout recovery process.
Since your body consumes a lot of energy during a workout, you need to replenish it within an hour or two after the workout, because if you don’t, all your hard work at the gym will get wasted.
So after your last rep, get ready to fuel up and move onto the road to recovery.