If you have just started working out and you’re not making the gains or losses you’re expecting, then maybe you’re doing something wrong… not with your workout plan, but with your diet. Diet constitutes a lot of what goes on with your muscles and fats, so it’s really important you pay attention to what you eat throughout the day.
What we will focus on now is what to eat after a workout. It’s important to revitalize your body by fueling it with the appropriate nutrition after you work out.It’s a period of time where your body needs a lot of energy to consume after burning off so much. It’s very susceptible to whatever you eat!
It makes a big difference in the way you feel as well if you refuel! You won’t feel as sore the next day and you will have a lot more energy so you won’t have to take a break from your workout routine.
Chicken breast is high in protein while also low in fat! It also contains a lot of muscle building amino acids. There are 21 grams in 100 grams of chicken breast so it’s really great for repairing muscles. We have also prepared a list of 10 ways to prepare chicken breast!
Chocolate milk is said to help repair muscles according to studies, because it restores glycogen after exercise. “Eight male runners in relatively good training shape completed two runs (each 45 minutes at 65 percent of their maximum levels) during two weeks of eating a balanced diet matched to their individual caloric needs. Following each run, the study participants drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only beverage, matched for calories with the milk.” Drink your chocolate milk!
If you’re aiming for ingesting protein, egg whites are your best bet. They are fast digesting proteins that are good for those post workout blues. If you want all the vitamins, nutrients, fats and cholesterol, you could include the yolk as well. A regular egg with a yolk is around 6 grams of protein, while without the yolk is 4 grams, so either way they are very goo for repairing muscle
Yogurt is low in fat and calories, and Greek yogurt has a lot of protein — a typical serving of 6 ounces has around 20-25 grams of protein. It’s a good light snack for those who are on a diet and working out.
Because oats are a complex carb, they are slower to digest, so they provide for energy before and after workouts. You can chose to have a burst of energy during your workout or after, so you don’t feel as drained. Carbs also help with protein to recover muscle, so oats with flax seeds are a great choice for an after workout meal!
Peanut butter is really high in protein, with about 7 grams of protein in 2 table spoons of peanut butter! Pair it with a fruit or with some bread and you have a whole serving of protein for a meal!
This one is quite obvious, but protein bars can be high in protein as well as carbs. If you are on a low carb diet, skip out on this one because it’s meant for those that are looking to bulk. It’s a great replacement for a protein shake if you’re on the go and didn’t have time.
Full of protein, this one can help you recover your muscles AND even out your insulin levels. It reduces inflammation and helps with your metabolism because it has something called bioactive peptides.
This one is a pretty obvious one, so if you want an in-depth description of why you should drink it after, check out this article on the benefits of drinking protein shakes after your workout!
What are your favorite post-workout foods?
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