What to Eat and Drink After a Workout?

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in Muscle Growth, Muscle Nutrition

What To Eat and Drink After your Workout

 

Making sure you fuel your body properly before a workout is an important aspect of any healthy exercise regime.  Your body needs energy to help you through each workout so make sure to stimulate your energy stores with the right foods; however, eating after a workout ranks just as important.

Your body will need to recover after working out so in order to help your body recover with optimal results you will want to intake the right foods and drinks for successful Muscle gains.

what to eat after a workout

Image courtesy of Mutantnutrition.com

Keep Hydrated

Water:
Everyone preaches drink plenty of water and for good reason!  No matter what exercise regime you are on water is the most vital of all drinks.

Water does so much good for your body after a workout:

Hydrates your Muscles
Lubricates muscles
Regulates body temperature
Promotes digestion

So make sure to replenish your water stores after you have sweated so much of it out during your workout.

Sports Drinks:

Sports drinks are not necessary for all types of exercises they are good for strenuous exercise routines.  So, unless you are distance running or cycling, you can get away with just water.

Protein is the Friend of Muscle Building

Protein is the best way to build muscle. Consuming protein after a workout sets you up for massive gains.  Make sure your protein meal is a healthy one though.  Many like to take advantage of protein shakes or drink to get the protein they need without a lot of fat. If eating an actual meal, make sure the meal is light yet protein rich.  A good goal to set is to consume around 20 – 25 grams of protein after a good workout.

Amino acid is important for muscle growth and this is exactly what protein provides.

Carbohydrates are Essential
You may not think so, but carbs are actually good to consume after a workout.  They help to replenish your glycogen in your muscles that you used during your workout.  Carbs also release begin the release of insulin that helps with nutrient absorption.  It is recommended to eat 2 grams of carbs for every kilogram of lean body weight.  It is beneficial to consume higher glycemic carb loaded foods such as fruits after a workout.

Some good sources of quality fuel that you can eat post workout are:

  • Whole Eggs
  • Fish
  • Fruit such as berries, apples
  • Yogurt
  • Nuts
  • Red Meat
  • Green Veggies such as spinach, broccoli
  • Turkey
  • Tomatoes
  • Carrots
  • Green Tea
  • Oats
  • Flax Seeds

No matter your preference of post workout meals and drinks, make sure to consume the right type such as protein, carbs, etc.  You will want to make sure to stay away from sugar after a workout.

Water is essential no matter what you eat, as you will need to replenish your body regardless.

Take care of your body and it will create the successful gains you are looking for.

Molding your body into the physical shape you want is possible and with the proper knowledge you will reach your muscle building goals FAST.

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