In this article we will share with you what to eat after a workout or which foods that you can load after workout is just as important. which is best foods for muscle repair and recovery. So please read the full article. Now let’s get started.
What to eat after a workout depends on the duration and the intensity of the workout. It is also important that the nature of the exercise to build muscle.
What to Eat After A Workout
I see lots of fitness coaches and personal trainers recommending a pre- and post-workout diet and I’m always like “duh!” When you work out you can lose a lot of water and muscle and you will be hungry afterwards, so food is your best friend. I don’t care what you do to get ripped—after the workout you need to eat, and you should fuel the way your body needs it. If you are a muscle-builder and an endurance athlete, that’s different. You need to eat more to sustain and rebuild muscle—after you workout, muscle will shrink if you don’t fuel the way you need it to rebuild. On top of that, you want your body to get leaner, lighter and more athletic. They are also easily digested to speed up nutrient absorption. Things first: keep it healthy.
Foods that Repair and Recover our Muscle
Containing Protein Foods
protein should be the single most important nutrient after a workout. The majority of the muscle tissue is composed of protein. It is important to consume a protein source at least 20 minutes after exercise. Studies have shown that even though there is some evidence that for a period of time carbohydrate supplementation is necessary after workouts, for the majority of people, protein supplementation after a workout is essential.
It is important to make sure that the protein source is high in protein. There is some evidence that high protein intake may slow muscle loss, but of course, there are huge differences between individuals. Therefore, it is important to choose your protein source based on individual needs.
Here are a few protein containing foods:
- turkey or chicken
- salmon or tuna
- peanut butter
- protein shake (plant- or animal-based)
- tofu scramble
- chocolate milk
- cottage cheese
- white eggs
- Greek yogurt
Containing Carbohydrates Foods
Carbohydrates are necessary for glycogen storage in muscle and is the preferred fuel source for high-intensity exercise. However, after intense exercise and/or extreme fatigue, too much carbohydrate can lead to over-nutrition, which can lead to muscle loss or restrict the metabolic pathways and thereby reduce protein synthesis, recoverability and muscle size. This over-feeding can also occur because athletes may use too much, leading to more glycogen synthesis than is optimal.
Eating too much carbohydrate can also prevent the use of fat-burning muscles. To combat this issue, it’s important to re-educate athletes that when you stop exercising, it is not the time to consume large amounts of protein.
Here are a few carbohydrates foods:
- rice cakes
- sweet potatoes
- whole grain bread
- whole grain cereal
- chia seed pudding
- fruit (berries, apple, bananas, etc.)
Containing Fats Foods
Keep in mind that protein and fat are primary for protein synthesis and building muscle mass. Keep in mind that your body does not “like” that muscle building carbs are consumed after a workout. To build muscle, your body needs fuel. Therefore, on the first day after working out, it is best to consume protein and carbs. That way the glycogen (carb stores) will be the highest. On the next day, continue with the same foods and keep carbohydrates to around 30 percent of your total calories.
You should also include another protein source in your post-workout meal. Carbohydrates Fats The most crucial factor is to avoid bread. The best carbohydrate food for you after a workout is your choice. In this case, eat whole wheat pasta, rice, potatoes, sweet potato, or fruit.
Here are a few healthy fats foods:
- coconut oil
- flax seeds
- nut butters
Don’t Forget to hydrate you body
- The body is made up of different types of fluids. Because, our system will work continuously, we need to hydrate our bodies.
- Water plays an important role in skin hydration. However, drinking the water, in and of itself, is sufficient, the body is saturated. In fact, even if you do not drink a lot of water, your skin can be dry and flaky. And the muscles will also become weak.
- If you are still drinking distilled water, you might want to switch to alkaline water. Distilled water is practically dead water. It does not contain the nutrients and minerals that your body needs.
- Also, you should drink the fresh fruit juice. Fresh fruit, juice, and water and what it can do to a loss of a pure body. But, in addition, they also contain fiber, which is able to flush out salts and toxins, causing the fluid in the circulation to slow down.
Whether you’re someone who is new to working out, or a seasoned athlete, whether you train for endurance, strength or fitness, we are all likely to experience an acute injury during training at some point in our lives. This can occur either during your warm-up, training or post workout, with varying impact between the two. We all know that working out on an empty stomach has the potential to make you seriously ill and can also be extremely risky. However, this is not the only reason why you shouldn’t eat after a workout and the best way to manage this condition is to plan your meals ahead of time. If you don’t plan ahead of time your body will have a hard time breaking down and absorbing essential nutrients.