The hard workout session is over: you have sweated yourself. Now it is time to refuel yourself. But how do you decide what to eat after a workout?
To keep yourself healthy, strong, and young, you must work out regularly. In addition to that, you must include healthy post workout meals in your fitness routine for fast muscle recovery.
However, it is crucial to know which meals should be consumed after a workout. This post gives you all the information about 5 healthy post-workout meals. Read on!
Why Does Eating Healthy Post Workout Meals Matter
When you workout, glycogen (glucose stored in muscles) is used as a source of energy. The repeated contraction of muscles leads to muscle breakdown. That is why, after working out, you feel lethargic.
Hence, this is the reason you need to eat healthy meals after working out.
Generally, you can include protein, carbs, and fats in your post-workout meals.
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 grams 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, your 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 people who do workout very often but if you have 1 or 2 rest days between workouts then no need to consume plenty of carbs.
- A Small Quantity Of Fat Is Not Bad
It is believed that consuming fat after a workout slows down digestion and obstructs the absorption of nutrients. Nevertheless, it will reduce all its advantages. You should consume a little number of fats 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
Dark Leafy Greens like spinach, radish green, lettuce, broccoli, and mustard greens are packed with dietary fiber, vitamin A, E, K, and C, magnesium, calcium, and potassium. By consuming dark leafy greens, you get a lot of benefits. 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
Protein shakes are quite popular because it is easy to prepare and an easy way to get protein after a workout. But, make sure, the protein shake is without sugar.
The high-quality protein shakes provide 30 grams of protein which help to promote muscle growth.
- Scrambled Eggs And Veggies
Eggs deliver a high-quality protein. Eggs are the best meal to eat after a sweat session. If you eat two scrambled eggs, you will get 13 grams of protein in total. You can add chopped onion, tomatoes, and green as well as red peppers for extra vitamins to fasten the muscle repair.
- Cottage Cheese
Cottage cheese is a protein-packed dairy product that is enjoyed in salads, wraps, and pizzas. It is a good source of protein that helps improve your satiety level.
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 minutes to 60 minutes after your workout then you might face certain problems such as:
- Your muscles may not get repaired completely.
- Your metabolism may get slowed 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 make your own 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 stores 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.