Eating right after a workout is just as important as the workout itself. You have worked hard during the workout, so now it’s time to nourish your body with the right types of food.
- Protein
Exercising will cause the breakdown of muscle protein, therefore, it is important to consume an adequate amount of protein after a workout to give your body the amino acids it needs to repair those proteins to build new muscle tissues.
Studies have shown that eating 20-40 grams of protein will help maximise gains.
Best Post-Workout Proteins:
- Chicken Breasts
- Salmon
- Whey or plant-based protein powder
- Eggs
- Carbohydrates
Our body uses its glycogen store as fuel when we exercise. When our glycogen store is depleted, the body will turn to our fats and protein as energy. When the body breaks down protein to make more glucose, it takes from the muscles, which is not what we want. Therefore, replenishing glycogen stores with complex carbs is important to prevent muscle protein breakdown.
Try consuming 1.1-1.5kg of carbs per body weight after training to help in glycogen re-synthesis.
Best Post-Workout Carbs:
- Sweet Potatoes
- Quinoa
- Brown rice
- Broccoli
- Fats
Many people are afraid of the f-word. However, an ideal post-workout meal should also include good fats, which is needed for the recovery of muscles and joints. Some healthy fats like avocado, also contains certain B Vitamins that help your body metabolize the healthy carbohydrates and protein that you have been eating together.
Best Post-Workout Fats:
- Avocado
- Nuts
- Nut Butters
- Trail Mix
Eating the right amount of carbs, protein and fats after a workout is important. Not only will it help stimulate muscle growth, it would also improve recovery and enhance your performance in the next workout.
