After your workout, a snack is very important to help you build muscle and bring back your sugar levels. According to Matthew Davies, your muscles use up stored glucose during an intense workout and your muscles suffer from small tears. It is important to have balanced nutrition after your workout so that you can repair the microtears in muscles and strengthen yourself for future gains. So, what do you eat after a workout?
With exercise, your muscles get worn out and conditioned to the daily strain. You need protein so that your body can recover and develop around those muscles. Protein doesn’t just help to heal your muscles but also prevents the loss of lean mass that is responsible for that attractive toned appearance.
- Dairy protein – According to a 2017 research report, your muscles may require just 9 grams of milk protein for the stimulation of protein synthesis. Other than milk, you can also try out kefir, ricotta or cottage cheese, and Greek yogurt. A single serving of low-fat kefir can provide you over 9 grams of protein.
- Eggs – You may think that you should limit yourself to egg whites to develop muscle mass and keep the calories in check. However, research shows that whole eggs can induce enhanced protein synthesis after weightlifting or other forms of resistance training. Yolk has essential nutrients that aid in muscle recovery.
Omega-3 fatty acids – Omega-3 Fatty acids can help to enlarge the muscle cells in healthy middle-aged and young adults. You can get this nutrient from duck eggs and fatty fish like salmon or tuna. Mere 6 ounces of tuna is a protein powerhouse with 41.6 grams of protein and 5.4 grams of fat
Carbohydrates are the fuel for your body. They help to recharge your body and bring back the fuel supply. It can also help to alleviate immunity depreciation after your workout. Good sources of complex carbs can be whole-grains, sweet potatoes, quinoa, and fruits. They are also rich in fibers that help to digest food.
At the beginning of their weight loss journey, people often consider fat as their enemy. However, the right kind of fat can prove that assumption to be very wrong. According to a study, consumption of whole milk after your workout can lead to more promising muscle growth compared to skim milk. However, research on the effects of fat calories is still insufficient. But small amounts of fat shouldn’t affect you adversely.
Herbal Tea is the catalyst that helps your body process protein and carbohydrate more effectively. It contains chemical compounds and nutrients that give your metabolism a boost to burn more calories. If you aren’t a tea fan, don’t skip out on hydration and consume lots of water.
Matthew Davies believes that you should have a small meal with proteins, carbohydrates, and a small amount of fat after your workout. Don’t forget to replenish the water and electrolytes you have lost.