10 Post Workout Meals to Aid Muscle Recovery
Lifting weights is the easy part of the process, what occurs after you exercise is the other half. The food you consume after a workout plays a vital role in muscle recovery as well as regeneration of energy levels combined with eliminating tiredness. The right post-workout meal can make a significant overall difference in your body being able to restore itself and become stronger in the long-term.
In this ultimate guide we analyze 10 of the best post-workout meals that will help you recover your muscles, regardless of the goal you are looking to achieve building muscle, having more endurance or simply becoming better after a workout.
Why the Post-Workout Meal is Important
Your muscles get micro-tears during the exercise (particularly resistance or high intensity exercises), and your stores of glycogen (stored energy) are depleted. What follows till you eat helps:
Muscle protein synthesis Rebuild muscle tissue
Stock up glycogen reserves
Decrease sore muscles
Rehydrate and access electrolyte balance
Enhance immunity
Important vitamins/minerals required:
Protein (15 30g): To help repair and build muscle 1
Carbohydrates (3060g): To carry glycogen stores
Healthy Fats (optional): To balance hormones and be satisfied (optional)
Electrolytes: Potassium, magnesium as well as sodium to facilitate the hydration process
What is the truth about the 30 60 Minute Window?
There is an anabolic window that is often quoted and supposes that one should eat within 30 or 60 minutes after working out. Although this window may not be nearly as small as once thought, timing does make a difference- particularly when you have not eaten in a few hours before exercising.
The best recovery strategy is to consume a balanced meal one to two hours after the exercise.
So today we will look at the top 10 post workout meals which are perfectly balanced between protein, carbs and healthy fats, to ensure your post workout recovery is as effective as possible.1. Grilled Chicken, Sweet Potato and Broccoli
Approx. Macro-nutrients:
- Protein: 35g
- Carbs: 40g
- Fat: 8g
Reason it Works:
Grilled chicken provides high-quality protein, which is lean, a perfect food to repair muscles. Sweet potatoes are a source of complex carbohydrates, which restores glycogen. Broccoli is high-fiber and antioxidant-rich to aid in the process of inflammation and immune-enhancement.
Tip:
Drizzle/fry the sweet potato with olive oil and season the chicken with herbs to add flavor and have anti-inflammatory properties.
2. Quinoa, Steamed Spinach and Salmon
Approx. Mcronutrients:
Protein: 35g
Carbs: 35g
Fat: 15g
Reason it Works:
Salmon contains a large amount of omega-3 fatty acids that provide benefits like alleviating inflammation after exercise and muscle soreness. The quinoa is a complete plant protein used as such but it is also a complex carb therefore a dual-purpose food. Spinach contains iron and magnesium, which are very essential in muscle contraction and recovery.
Bonus:
Salmon also has health promoting fats that help to maintain joints and hormonal balance.
3. Smoothie peanut butter, whey protein, banana
Approx. Mcronutrients:
Protein: 30g
Carbs: 35g
Fat: 12g
Ingredients:
1 scoop protein whey
1 banana
1 tbsp peanut butter
1 0 cup almond milk
Optional: spinach, chia seeds, oats
Reason it Works:
It is an ideal on the go product. Banana promotes the synthesis of glycogen, and whey protein contains all the necessary amino acids, which activates the formation of muscle proteins. Peanut butter provides good fat and flavor.
4. Whole Grain Egg and Avocado Toast
Approx. Mcronutrients:
Protein: 25g
Carbs: 30g
Fat: 18g
Reason it Works:
Eggs are a complete protein and contain choline and B-vitamins which help in muscle performance. Slow digesting carbohydrates are given with the help of whole grain toast to stabilize blood sugar. Healthy monounsaturated fats and potassium, which is an electrolyte that is eliminated through sweating, is provided by avocado.
Add-On:
Sprinkle red pepper flakes or hot sauce as a metabolism-jump starting toppings.5. Hummus and vegetables Turkey Wrap
Macronutrients (est.):
Protein: 30g
Carbs: 35g
Fat: 10g
Ingredients:
Whole grain tortilla
Lean Slice of turkey breast
2 tbsps hummus
Tomatoes, spinach and shredded carrots
The Reason It Works:
This cover can be fast and easily transportable. Turkey is considered lean protein, and hummus is the source of fiber and healthy fats and extra plant-based proteins. Veggies contain antioxidants to facilitate recovery.
6. Pineapple with Chia Seeds Cottage Cheese
Macronutrients (est.):
Protein: 28g
Carbs: 20g
Fat: 6g
The Reason It Works:
Cottage cheese is rich in casein protein which is slowly digested and helps muscles to recover throughout the day (or night, in case a person eats cottage cheese as a middle of the night snack after the workout session in the evening). Pineapple also has the enzyme bromelain which is natural and can possibly decrease inflammation in the muscles. Chia seeds contributes to omega-3s and fiber.
7. Grilled Veggie Black Bean Brown Rice Bowl
Macronutrients (est.):
Protein: 22g
Carbs: 45g
Fat: 9g
The Reason It Works:
It is an excellent plant-based bowl that consists of a glycogen replenishing combination of rice (a carb) and black beans (a carb-protein mix) to help muscles recover. Add fiber and vitamins such as grilled vegetables (zucchini, bell pepper and onions).
With Protein Boost:
Top with an additional 6g of protein with a fried or poached egg.
8. Tuna Salad and Crackers, Whole Wheat
Macronutrients (est.):
Protein: 30g
Carbs: 25g
Fat: 12g
The Reason It Works:
The tuna has no or few fats with high lean protein. Add it in Greek yogurt or avocado, in place of mayo to get the extra protein and good fats. Whole wheat crackers can refill the muscle-fueling carbohydrates in the body.
Add-ons:
Add chopped celery, mustard or relish, to give crunch and flavor.
9. Greek Yogurt With Granola and Berries
Macro nutrients (est.):
Protein: 25g
Carbs: 35g
Fat: 8g
The Reason It Works:
The reasons why it works:
You get fast and slow digesting proteins with Greek yogurt being a rich source of casein and whey. Berries contain as well a lot of antioxidants limiting exercisem induced oxidative stress. Complex carbohydrates are found in granola or oats helping in restoring the energy levels.
10. Almond Butter, Blueberry and Protein Oatmeal
Macronutrients (approx.):
Protein: 28g
Carbs: 40g
Fat: 10g
Ingredients:
1/2 cupoats
1 serving protein powder
1 tbsp almond butter
? form of blueberry, 1/4 cup
Water or any type of milk
The reasons why it works:
Protein oatmeal consists of all three macros because it is an appetizing and nutritious meal after a workout. The oats give longlasting energy and almond butter and some protein powder offer desirable fats and amino acids to build muscle.
Particular Awards & Ready Meals
What to eat after working out? If you have no time or not hungry to eat the full meal, then here are some smaller snack post-workout snacks:
Raw eggs of the hard-boiled variety + fruit
Jerky beef or turkey + banana
Chocolate milk (I know, I know it does, it is actually good per unit carb to protein ratio)
Apple + protein bar
Edamame + rice cakes
The missing element of post exercise recovery is hydration.
Remember to hydrate. Water plays a crucial role in the transportation of nutrients, the maintenance of the working of the muscles, and also, it regulates the temperature. You excrete electrolytes (sodium, potassium, magnesium) into the sweat- and this has to be offset.
Tips on best hydration:
Consume intake water of 1624 oz at least 12 hours after an exercise
Think about taking in electrolyte pills or fluids when you sweat a lot
One natural choice that is rich in electrolytes is Cononut water
Goal-based Customization & Meal Timing
The post-workout meal you should take is dependent on your fitness objectives:
1. Muscle Gain
Aim 25-35g protein first
Supplement with 40g -60g carbs
Add on a little fat to support hormones
2. Fat Loss
Hang on to lean proteins (2530g)
Moderate to lower carbs (2035g)
As soon as the workout is over, limit fats
3. Endurance Training
Attention to carbs (50-70g) to restore glycogen
Incorporate moderate protein (20 30g)Overview: Post-Work Out Nutrition Best Practices
With regards to maximizing your recovery, muscle growth and performance:
Consume your post-workout meal within 1-2 hours, mostly when you work out when fasted or not had a meal in several hours.
Shoot to consume 20-35g of premium protein to cause the boost of muscle protein synthesis.
Add glycogen-replenishing and recovery support by providing 30-60g of carbohydrates.
Add good fats, but make them modest post training to prevent sluggish digestion.
Do drink up and think of electrolyte supplements, post-workout (especially intense and long ones).
Become aware of your body. Protein shake or small snack is the best way to feed yourself after training since you cannot eat full meal when you have not nearly any appetite.
Final Thoughts
Don t just think of post workout meals as food anything that helps recover and make progress afterwards is good post workout fuel. No matter what your exercise intention, whether to gain muscle or increase endurance or just feel good after the exercise, proper balance of nutrients will have a significant effect on the outcomes.
Whether it is more in the form of a smoothie or a protein bar or an actual meal such as grilled chicken and sweet potatoes, the trick is to do so regularly and in proportion. Perfection can be a mind game, focus on realistic, whole foods giving protein, carbs and all the nutrition that your body desires.
The recovery does not stop once you have worked out, it starts there.
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