Do you feel exhausted after a heavy workout and now looking for post-workout meals for muscle recovery? Not to worry, here you will get the best post-workout meals that help you completely recover your fatigued muscles. To maintain vitality, robustness, and a youthful essence, it is paramount to engage in regular physical activity. Equally crucial is the integration of wholesome post-workout sustenance into your fitness routine to expedite muscular recovery. However, it is crucial to know which meals should be consumed after a workout. This post gives you all the information you need about 5 healthy post-workout meals. Read on!
Why Do Post Workout Meals for Muscle Recovery?
While muscles get exhausted or break down, they fulfill energy needs from glycogen stores. The continuous muscle contraction causes the breakdown of muscle fibers. Consequently, after physical activity, you often experience profound fatigue. This emphasizes the importance of consuming nutritious meals post-exercise.
Here, a post-workout meal for muscle recovery is a good idea for recovering lost energy and sustaining muscle mass.
That is why you need to include a protein-rich and balanced diet after a workout. Let’s see how these micronutrients recover your muscles.
- The More You Consume Protein, The More Your Muscles Will Rebuild
Workouts such as resistance training and cardio cause the breakdown of muscle protein. Resistance training triggers more muscle breakdown So, when you lift heavy weights, make sure you consume about 0.14 to 0.23 grams of protein per pound of your body weight very soon after a workout. Consuming a sufficient amount of protein after a hard workout helps to rebuild muscle growth.
Tip: Make sure you do not consume extra protein because if you do so, it might be getting stored as fat as a result of excessive calories. So, do not overdo it.
- Body Needs Carbs As Mobile Needs Battery To Survive
When you do cardio, the glycogen stored gets decreased. Hence, on those days, you must consume 0.5-0.7 grams of carbs per pound of your body weight within half an hour after physical training sessions.
Eating plenty of carbs to rebuild glycogen stores is important for those who do a workout very often, but if you have 1 or 2 rest days between workouts, then there is no need to consume plenty of carbs.
- A Small Quantity Of Fat Is Not Bad
There is a belief that ingesting fat after exercise can delay digestion and hinder nutrient absorption. Nevertheless, it will reduce all its advantages. You should consume a small amount of fat to make yourself satisfied.
Consuming a ratio of 3 to 1 (carbs to protein) is a practical way to recover muscles faster. Have some healthy fats; you are all set!
5 Healthy Post Workout Meals For Fast Muscle Recovery
- Dark Leafy Greens
Leafy vegetables such as spinach, radish greens, lettuce, broccoli, and mustard greens are filled with fiber, as well as vitamins A, E, K, and C, and minerals like magnesium, calcium, and potassium. You receive numerous advantages from eating dark green leafy vegetables.
Your body gets replenished. Not only this, but you remain protected from severe diseases. You can also maintain your body weight by consuming it.
- Fish Or Chicken
Both fish and chicken are lean proteins that allow you to take all the benefits of protein, with few calories and less saturated fat. These lean proteins promote muscle repair and growth as well.
- Have a Protein-Rich Shakes
After the workout, the protein-rich shakes are an ideal approach to nourishing your fatigued muscles. But, make sure, the protein shake is without sugar. You can get almost 30 grams of protein from a glass of protein shake, which is enough after the workout.
- Scrambled Eggs And Veggies
- Cottage Cheese
You should also consider the protein-rich cottage cheese after the workout. Simply add it to salads, wraps, and pizza as per your style, and enjoy the delicious cottage cheese benefits. It is a beneficial protein source that enhances your feeling of fullness.
You can have it with a slice of whole wheat bread after a workout to raise your energy level and repair your muscle breakdown.
Sample Post-Workout Meals and Snacks
Have a look at some post-workout meals for fast recovery. Combining foods can create a great meal that offers all the nutrients you require after the workout.
Meals Options
Try these quick and easy meals after your workout:
- grilled chicken with roasted vegetables and rice
- egg omelet with avocado spread on whole-grain toast
- salmon with sweet potato
- Tuna salad sandwich on whole grain bread
- whole-grain toast and almond butter
- quinoa bowl with sweet potatoes, berries, and pecans
- oatmeal, whey protein, banana, and almonds
Snacks Options
You can also try some of the delicious snack options after a heavy workout.
- tuna and crackers
- cottage cheese and fruits
- pita and hummus
- rice crackers and peanut butter
- cereal with dairy or soy milk
- Greek yogurt, berries, and granola
- protein shake and banana
- whole grain crackers with string cheese and fruit
Timing of Your Healthy Post-Workout Meals
If you do not eat healthy meals within 45 to 60 minutes after your workout, then you might face certain problems, such as:
- Your muscles may not get repaired completely.
- Your metabolism may slow down.
- You may feel lazy for an entire day.
- Your muscle’s soreness recovery may slow down.
- There are chances that you may eat junk food to get energy.
Therefore, it is better if you consume healthy meals soon after your workout to avoid these situations.
Drink Plenty Of Water
Make sure you drink at least 3-5 glasses of water daily so that you can keep yourself hydrated. During exercise, you lose water through sweat. Freshen your body by taking a glass of water. If possible, add a half teaspoonful of sugar and salt to your homemade drink that you can take after a high-intensity workout. It will help you balance the salt in your body fluids and prevent your blood glucose levels from dropping.
The Bottom Line
In conclusion, make it a habit of fixing quick post-workout meals. It will not only improve muscle recovery but also store energy that you lose during workout sessions because consuming a proper amount of carbs and protein after exercise is essential.
If you can do this, everyone, including you, will be surprised to see your improved stamina. You will also feel light.
