You use up a lot of your energy during physical activity. And that’s why replenishing your body within thirty minutes after your workout is important. We learn that diet and exercise are separate, but that’s really not the case. In fact, what you eat post-workout massively impacts your fitness journey.
Choosing the right foods for your post-workout means that it can help you recover quickly, lose weight, and build muscle mass. So, whole foods and meals rich in protein and carbohydrates are your best bet.
You should eat whole eggs instead of just egg whites after resistance training. Whole eggs stimulate protein synthesis a lot more than egg whites.
Milk And Other Dairy Protein
Did you know even a little milk protein can be enough to stimulate protein synthesis in the muscles? This means it’s a great recovery food. Greek yogurt, cottage cheese, kefir, and ricotta cheese are also good sources of dairy protein. Moreover, there's also research claiming that milk-based proteins are more effective than soy-based proteins when it comes to muscle growth post-resistant exercise.
Avocados have a high quantity of healthy fat that helps you feel fuller. That’s because the high-fat content takes longer to digest. Eating healthy fat also slows the breakdown of carbohydrates. This helps keep blood sugar levels stable.
They’re also a rich source of vitamins C, E, K, and B6.
Protein Shakes or Chocolate Milk
Protein shakes are popular because they’re a source of quick protein post-workout. However, make sure the protein shakes you’re drinking aren’t full of sugar.
Chocolate milk is a fantastic alternative as it’s an ideal recovery food. That's because it's the perfect ratio of carbohydrates and proteins (1:3). So, it's a great way to replenish your body if you can tolerate it.
Fatty fish food is chock-full of omega-3 fatty acids. Salmon is especially a rich source of omega-3 fatty acids. But tuna also contains high levels of fatty acids. Research suggests that omega-3 fatty acids help boost muscle growth.
Chicken And Other Lean Meats
Lean proteins like chicken, fish, and beans allow your body to get the benefits of protein with fewer calories. Protein is necessary to repair and build your tissues. Moreover, it also helps maintain muscle mass.
Chicken is also rich in vitamin B like niacin and vitamin B6 and B12. These help DNA synthesis, energy production, and overall brain health.
Quinoa and Other Complex Whole Grains
Quinoa is a post-workout essential as it’s packed with protein and carbohydrates. Moreover, the proteins in quinoa provide a wide range of amino acids. They are helpful for muscle development and immune activity.
Both diet and fitness are necessary to reach your fitness goals.
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