If you wonder why most newcomers still struggle to put on muscle mass while seemingly they do all right then this is an aspect to pay attention to: what they eat after a weightlifting. Before workout foods are also important, but since after a training the body needs more help Post Workout Foods has even greater importance. A balanced diet makes a regime more productive helping to build muscle fast. We do not encourage the use of supplements. Contrary, we want you to eat healthy foods rich in protein and other nutrients which are easy to find and are quite cheap.
Why A Good Post Workout Foods is So Important?
Because during workout body burnout muscle glycogen and muscle protein. Proper diet is needed for replenish the energy and help muscles recover faster. Carbs are necessary for the insulin released in the body which brings the amino acids and back to muscles.
Within 30-60 minutes after workout occurs that window which you have never to miss. During this frame of time you are advised to eat 10 grams of carbs and 0,4 grams of protein for each pounds of body weight. Delaying Post Workout Foods intake will just slow down the recovery process and be less effectively.
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Chicken And Rice
Chicken is a great source of protein while rice is a full on carbohydrates that supply energy to the body. After a hard workout this exactly what you need. You can try a salad adding some steamed veggies for more vitamins.
This food is great before training too, but after is even more efficient. Each eggs has about 6 grams of proteins and quite few calories- around 70. Don’t believe the one who said raw eggs are richer in protein; there is no difference between them. However, body absorbs protein from prepared eggs in higher degree.
Must Read: How Much Protein To Eat To Gain Muscle Mass
Rice is good, but even better is quinoa. The amount of vitamins and nutrients found in quinoa is by far much more than in any food. Protein is also present in high level.
Full in good carbs you need so much after training. It helps to rebuild damaged muscles by improving glycogen level. For greater effect eat it along with a protein shake.
Pineapple, blueberries and kiwi:
Are other great fruit to eat after your workout. They are all full of vitamin C which is proved to help in repairing tissues.
You know potatoes are rich in carbs, but along with this they also contain huge amounts of vitamins B6, C, D, potassium and magnesium.
If you want to replace meat with another rich in protein food than humus is what you need. Especially if you eat it with pita.
Dried Fruits and Nuts:
If you have not time for a full meal, take some dried foods and nuts with you and eat them. Nuts will supply you with proteins while dried foods with the carbs you need for energy. Also remember they are great sources of vitamins too.
Recommended not only because it’s rich in protein, but also due to high level of omega 3 fats which prevent inflammation process.
You heard so many times how good they are for our health. Eat them before, after workout and you will never be wrong.
Yes, water. Nothing is worse than dehydration. So, make sure your body is enough hydrated and have a bottle of water with you not only when lifting weights, but also after it.
Make Sure you Eat Something:
If none of the above good foods are available to you, it doesn’t mean that you have not to eat at all. More important is to eat something after workout than to wait for the right food to be prepared and bought.
No-no Foods after workout:
Raw vegetables- Combined with some protein they are good but taken alone they provide too less energy to be enough for recovery.
Fast food- no need to tell you why, you know it already! Bacon, pizza, salt foods, soda drinks, milk chocolate are some other foods to stay away of you want to build muscle.