The Best Food To Eat After A Workout For Muscle Recovery & Fat loss..
We all love the holidays because we can get away with a little overindulgence here and there, but not without a little price to pay.
That little build-up of visceral holiday fat around your waist won’t get rid of itself, so let’s get started…
Post-workout nutrition is just as important as the workout itself, but it is often ignored or in many cases gotten all wrong.
If you’re looking to lose weight, improve your range of motion ROM, alleviate soreness, or boost recovery time, in addition to rewarding your body with healthy post-workout meals then this article is for you.
A few things that you should take into consideration as well as knowing what to eat after a workout are:
- Stretching the targeted muscles in order to help them recover more quickly and keep you more limber.
- Prevent blood from pooling in the veins by doing light cardio to cool-down your body’s temperature and to flush out any metabolic waste products.
- Separate cardio and weight training by about 5 hours to alleviate muscular hypertrophy.
- It is important to get adequate rest after every workout to give way to the muscle rebuilding process.
- Avoiding fats since they tend to slow down the digestion process.
- Feeding your body, a high-quality meal, especially amino acids and carbohydrates – no longer than 15-20 minutes after completing your final set with the aim of repairing damaged muscle cells and feeding the exhausted nervous system.
The goal of a post-workout meal is to ensure that both carbohydrates and amino acids reach the bloodstream for distribution to muscle cells as quickly as possible.
Since your body is clued-up to absorb carbohydrates to refill muscle glycogen after a good workout, fast-acting or high GI carbs are important.
Foods such as white rice, white potatoes, rice cakes, etc. play a very important role in this equation because they are known to get absorbed into the bloodstream fast, to elevate your body’s insulin levels and allow you to push nutrients into cells at an effective rate.
Utilize the power of protein
While it comes down to your overall protein intake throughout the day, getting protein and essential amino acids in every meal is recommended.
Because protein, especially Whey, after an intense workout is important as it is easily digested to supply your muscle cells with the much-needed amino acids to speed up recovery time and increase strength before your next workout session.
If protein powder isn’t for you, opt for a high-protein, high-fiber, low-sugar cereal or oatmeal with Greek yogurt, topped with almonds, apple slices, or kiwi fruit.
You will be getting a healthy dose of fiber, carbs, protein and a healthy intake of vitamins, mineral, and antioxidants from the fruits – all in one little bowl of cereal.
Eggs, be they scrambled, over easy, poached, sunny side up, or hard-boiled served on toast, paired with avocado, onions and peppers are one of the best food(s) to eat after a workout.
They contain about 6 grams of high-quality protein and vitamins such as A(1), K(2), and E(3).
They also contain vitamins such as B12 for energy, riboflavin, and folic acid as well as all eight essential amino acids needed for optimal muscle recovery and for building valuable minerals such as calcium, zinc, and iron.
Don’t skimp on your fruits and vegetable
Fruits and vegetable contain phytochemicals such as antioxidants that prevent cell damage from free radicals.
They make the best foods to eat after a workout because they are jam-packed with healthy, easily digestible carbohydrates and enzymes that help your body break down nutrients so they can be delivered to your tired muscles.
Make a post-workout smoothie from pineapples for their anti-inflammatory properties that help with muscle recovery.
Oranges for their hydration, carbs delivery, and immune-boosting capabilities as well as kiwi fruits to help break down amino acids after an intense workout.
More protein anyone?
With varied fat content, plain, natural yogurt is a great source of carbohydrates, protein, calcium for bone building minerals, and healthy bacterial cultures, which are good for your digestive system and overall well-being.
Plain yogurt with fresh or frozen is the best food to eat after a workout as a fuss-free snack that will aid muscle repair and when you need to boost your daily recommended protein intake.
Snacks that include a balance of both protein and carbohydrates come highly recommended.
And you can never go wrong with a handful of almonds that are high in dietary fat and fiber will not only take the edge off your hunger but also keep your blood sugar levels stable and aid in managing your cholesterol level.
You can also try toasted soy nuts juiced with 100% apple, grape, or cranberry juice to maintain peak energy levels throughout the day or peanut butter and banana on rice cakes or hummus dip made from pureed chickpeas and whole wheat pita for a great protein and carb combo.
Imagine a whole wheat wrap with deli turkey, cheese, veggies of choice, paired with a high-carb fruit, like a banana, apple, or grapes for your post-workout snack or meal.
Simply energizing, right?
Turkey is one of the best food to eat after a workout, especially when you are looking for a light but high protein, energy-boosting meal that will help you recover more quickly after an intense workout.
Always opt for dark turkey meat as it contains more vitamins and minerals such as selenium.
If you had your fair share of turkey during the festive season, then substituting it with tuna is what you need.
By now you know that the most effective post-exercise food is one that will include both carbohydrates and proteins.
Well, tuna is an excellent source of protein and like turkey, one of the best food to eat after a workout.
Does a cucumber or avocado, tuna wrap appeal to you? (My favorite)
Or how about a zesty tuna pasta salad for your carb and protein intake?
While tuna is a staple in the fitness world, be cautious of the mercury content in it when taken in large quantities.
A post-workout supplementation of Creatine, Glutamine, BCAA’s, and Leucine comes highly recommended when gaining muscle and losing fat fast are high on your priority list.
Therefore, in addition to getting your protein from eggs, high-quality chicken, meat, fish, fruits, and veggies, drinking a whey shake within 30 – 45 minutes after slaying your workout session at the gym as well as during your rest days will help optimize your muscles growth and repair.
Remember, too little protein can lead to fatigue and muscle soreness after a workout.
Supplementing after a workout is recommended not only when you want to meet your nutritional needs, but also when you want to recover fast from exercise-related injuries and also when you are looking to reduce your overall calorie intake as part of your workout regimen and healthy weight management program.
Want pre-workout supplements – read this article on the best pre-workout supplements for women.
Proper hydration not only regulates your body temperature, but it also lubricates the joints staves of constipation.
Therefore, drink 8 ounces of water everyday no more than 30 minutes after your workout without fail.
Good luck with your journey and we hope this article helped.
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