The meal you take is a very important factor in body development, and if you ask fitness experts, they will tell you that diet is as important as the workout. Regardless of your age, you have to stick to a diet plan to achieve maximum benefits from your workout program. Both pre and post-workout meals are equally important if you are working out.
Pre-workout meals get your body ready for exercise, while post-workout meals are for helping your body to recover quickly. This explains why post-workout meals are also called recovery meals. If you’re spending the time working with a personal trainer but aren’t taking care of your nutrition, you’re actively hindering your own results.
There are many fallacies out there regarding post-workout meals, but the truth is that eating the right meal after hitting the gym is just what your body needs.
Post-workout meals are taken within 20-60 minutes after completing a workout.
Here are a few tips on what to eat after completing your exercise.
During workouts, your muscles undergo wear and tear, and levels of glycogen are depleted. Consuming a meal that is rich in protein after exercising helps the body to recover and boosts your energy level.
Topping the list of foods rich in protein are eggs. Eggs contain the nutrients that your body needs, although if your diet restricts you from calorie intake, you should not eat the yolk.
Oatmeal is the perfect choice if you want to incorporate some carbohydrates into your diet, as they help to repair muscle damage. Carbs help in the recovery of the glycogen lost while working out. You can also top the oats with milk and some dry nuts to balance out your meal. The perfect post-exercise meal should have a carbohydrate to protein ratio of 3:1 or 2:1.
Smoked or grilled salmon contains proteins and fatty acids like omega 3, which increase the rate of protein synthesis. Consuming foods rich in fats after a workout can help to repair damaged muscles and increase your bodies glycogen levels as well.
- Grilled chicken and Vegetable Salad
Chicken is another good source of proteins. It also contains carbs, phosphorus, iron, and selenium in plenty. Combining grilled chicken with a vegetable salad can speed up your recovery process.
- Fresh Fruits
After exercising, your body’s glycogen levels need to be replenished. A good way to do that is by eating fruits like bananas, watermelons, grapes, and raisins that are rich in carbohydrates. These fruits speed up muscle recovery and get the body ready for a workout session the following day. Alternatively, you can substitute the fruit with fruit juice.
- Tofu and Broccoli
Tofu and broccoli contain the most proteins amongst all the vegetables. They are very important to both vegetarians and non-vegetarians, and they promote muscle recovery.
- Protein Shake
Protein shakes are the fastest way to heal muscle after hitting the gym. Protein shakes promote muscle growth while reducing the possibility of muscle tears or muscle damage. They are taken right after you finish a workout.