Nutrition For Post Workout Recovery

Nutrition

Post-Workout nutrition most worthy has three specific points : to replenish glycogen, decrease protein breakdown and increase protein synthesis. Eating the right food after workouts is vital for building muscle. During a workout your body looses glycogen and also muscle protein structures. Therefore, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. Your post workout meal should include 1/3 of a plate full of carbs, 1/3 plate full of protein and for the rest of the plate some vegetables or fruit.

Protein

Protein it is one of the most important nutrients for the human body. Bone health, muscle function, muscle strength, muscle mass and immune function — all are impaired with a low intake of protein. Your muscles can only grow if they have a positive balance of protein. Protein provides the amino acids needed for muscle growth and its essential after your workouts. A portion of (15-25g) protein, is very useful 30-60 minutes after the training, when your muscles are particularly receptive to protein synthesis.  Best sources of protein are :

 

Eggs

2014-08-12-Eggs

A medium egg has around 6g of protein. The egg also has amino acids and glutamic acid. This combination  makes egg protein the ultimate source for helping your muscles recover after a workout.

 

Milk

milk

One cup of milk has around 8g of protein and also contain bone-building calcium. Chocolate milk contains also good  carbohydrates and a mix of both slow and fast release whey and casein proteins.

 

Greek Yogurt

yogurt

One cup of yogurt has around 20g of protein.

 

Chicken and Turkey

chicken

Both chicken and turkey give you 25g of high quality protein and also B vitamins and selenium.

 

Beef

beef

Beef meat contains more protein than other lunch options.Just 3 ounces deliver 22g of protein,along with a healthy dose of iron,zinc and vitamin B12.

 

Pork

pork

Portion of pork, gives you 23g of protein, and also a lot of B vitamins.

 

Fish and Seafood

fish

Fish and seafood is an excellent source of protein because it’s usually low in fat.

 

Canned Tuna

tuna

Tuna has around 22g of protein.

 

Canned Sardines

sardi

Sardines have around 21g of protein. They also deliver plenty of omega-3 fats and vitamin D.

 

Beans and pulses

beans

Beans and pulses are excellent protein sources. They also have iron and fibre.

 

Mixed Nuts

nuts

Nuts like peanuts, cashews and almonds had also protein and healthy unsaturated fats.

 

Carbohydrates

Can refill the glycogen that your muscles use for energy during exercise. Carbohydrates can stimulate the release of insulin, which aids in nutrient absorption.

 

Rice

rice

Even a brown rice is healthier than white, after a workout its better to eat food with a high glycemic index (GI). These foods will refuel your muscles with glucose you need, better than the brown rice.

 

Potatoes

pot

White and sweet potatoes are a quality source of carbohydrates. A portion of baked white potato contains 51 grams of carbs, and a portion of baked sweet potato contains 48 grams. Also, they had along with the carbohydrates, essential B vitamins and vitamin C.

 

Pasta

pasta

White pasta is an easy-to-prepare source of quick-acting carbohydrates. You can put your cooked pasta in your fridge to after a workout.A cup of pasta provides 43 grams of carbs.

 

Cereals

cereals

The carbs in cereal can help you to refill glycogen stores.

 

Fruits
Bananas

bananas

Bananas are one of the most used foods for pre and post training workout because, they have complex carbs. Also, they are a good source of minerals such as potassium and fibre.

 

Blueberries

blue

Blueberries gives to your body a huge antioxidant boost.

 

Watermelon

watermelon

Delicious watermelon has everything you need to refuel your energy and also will improve your overall health and fitness in the long run.

 

Grapes

gr

Grapes have vitamins, minerals and antioxidants that your body needs to replenish itself after an intense workout. Also, they have carbs that will refill your glycogen and help your body recover.