Post Workout Food | 8 Amazing Foods to Eat Post Workout
Hi Friends, This blog is for all the fitness enthusiastic or whom we call the fitness freaks. I am one of them too 😉 We are going to talk about the benefits of having a post workout meal or what easily you can have before going to the gym. Let’s get started.
Hard workouts require proper nutrition to fuel and refuel working muscles. In fact, what you eat post-workout is just as important as the food consumed prior to physical exercise. Common questions surrounding post-workout meals are the best foods to eat and how long should you wait to eat.
During an exercise session, energy stores (glycogen) are depleted, muscle tissue is damaged, and fluids along with electrolytes are lost through sweat. Post-workout nutrients are essential for replenishing the muscle glycogen depleted from physical demands. Also, consuming an exercise recovery meal helps stimulate protein synthesis to repair and build new muscle tissue and restore fluid and electrolyte balance.
- Hard Boiled Eggs :
In a recent study from the University of Illinois, researchers asked men who regularly lifted to eat either three whole eggs, or a mixture of egg whites containing 8 grams of protein, after exercise. Then they measured their rates of protein synthesis, or the driving force behind your muscle gains.
The study authors theorize the nutrients found in the yolk — like healthy fats, vitamins, and minerals like phosphorus and iron — allow your worn muscles to use the high-quality protein in the whites more efficiently. - Smoked Salmon :
Research shows that higher intakes of the omega-3 fatty acids found in certain fish — like salmon, sardines and mackerel — may translate into lower levels of delayed onset muscle soreness after resistance exercise.
It’s possible that omega-3s work their way into your muscle cells, where they help reduce the exercise-induced damage that causes painful inflammation. More reason to go fish for your post-workout fuel: Research out of the Washington University School of Medicine shows that omega-3 fats can fire up pathways in your body that increase muscle protein synthesis. - Cottage cheese :
Cottage cheese actually has more protein gram for gram, as well as just under 3 grams of leucine per 1 cup. This amount has been shown to help with building and maintaining muscle post-workout. - Sweet potato :
A report in the Journal of Applied Physiology shows that consuming carb-rich foods like potatoes, grains, and fruit can help lessen the drop in your immune system that may occur after intense exercise. The carbs you eat after training are more likely to be used as energy than stored as fat. - Herbal tea :
It might come down to compounds like phenolic antioxidants, which are naturally found in the leaves of the Ilex paraguariensis shrub where mate comes from. Since yerba mate also contains some naturally occurring stimulants, drinking it before a workout may help boost your energy, too. - Whole-grain bread :
Bread certainly gets a bad rap these days, but carbs help fuel working muscles (not to mention your brain). Quality carbs like those found in whole-grain bread go a long way in helping to replenish your muscles. - Fried Chicken with Brown Rice :
You again get all three things your body needs post-workout. Stir-fried chicken breast with fresh vegetables over brown rice. This is great if you want to eat more of a meal after a workout. The chicken is a good source of protein, and the rice is a healthful source of carbs, fiber and B vitamins. - Chocolate Milk :
This childhood favorite has the ideal ratio of carbs to protein — about 4 to 1 — to refuel and rebuild your muscles. One study found that athletes who had a glass after a workout recovered faster than those who had a carb-only sports beverage. Plus, chocolate milk is 90% water, so it replaces some of the fluids you lose during exercise.
Bonus Information on Post Workout Supplements.
Note : We are not professional dieticians, so do take advice from some professional trainer or dietician.
Supplement use is common in sports. These products may enhance performance, improve strength, increase lean body mass and reduce fatigue.
Amino Acids:
Since amino acids help build protein chains and play a supporting role in almost every part of your body, everyone can benefit from amino acids. Supplements of protein and amino acids are often recommended to athletes and active individuals to help boost performance and maintain muscle and tissue strength.
Protein Drinks:
Protein is an important nutrient for weight loss. Getting enough can boost your metabolism, reduce your appetite and help you lose body fat without losing muscle. Protein shakes are an easy way to add more protein to your diet, and have been shown to help with weight loss.
Protein Bar:
Protein bars can be a convenient way to add carbs, protein, vitamins, and minerals to your diet. Also, they may curb appetite, fuel a workout, or support muscle repair after exercise. Still, they can’t replace the quality and nutrient composition of whole foods.
These supplements promote muscle repair, replenish energy stores, and reduce muscle breakdown after a grueling workout.