The rigorous workout session has concluded, leaving you drenched in sweat. Now arises the imperative task of rejuvenation. But how do you ascertain the optimal nourishment post-exertion? 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 Does Eating Healthy Post Workout Meals Matter?

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.

That is why you need to include protein-rich and a balanced diet after post-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, on the days 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 post-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

Eggs deliver high-quality protein. Having eggs after working out is the optimal post-exercise meal. Consuming two servings of scrambled eggs will provide a total of 13 grams of protein. You can add chopped onion, tomatoes, and green as well as red peppers for extra vitamins to speed up muscle repair.

• 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. 

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.