Best Post-Workout Meals for Muscle Recovery
Working out or fitness training is a strenuous process that drains a lot of energy from your body. All those people who work out calories engage in even more challenging routines, which can lead to muscle soreness and leave them feeling exhausted for hours.
Regardless of how hard you work in the gym, if you do not recover properly, you are not training effectively. Therefore, maintaining a balance between workout and recovery becomes very important for all individuals. And to achieve that balance, you need to have an understanding of how to reduce muscle soreness or what post-workout meals are best for your recovery.
This article has got you covered because we have broken down all the secrets to the perfect post-workout recovery. Read along to know more.
Post-Workout Meals: Why are They so Important?
A lot of people choose to overlook the importance of post-exercise meals and recovery. Though it is a common mistake that people make, studies have proven that it can greatly impact your health and workout outcomes. Here are some reasons why a post-workout recovery meal is important for your body:
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A post-workout meal rich in all the essential nutrients helps to replenish energy.
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Adding protein in the post-workout meal helps to repair the damaged muscles and tissues faster and also prevents muscle breakdown.
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Provides body cubital nutrition and fluids that it requires for regulating the functioning and basic bodily processes.
How Soon After a Workout Should You Eat?
Every individual's body is different, and it reacts differently to the workouts. Most people decide on the time for the post-workout meal in accordance with the challenge level of their workout. Fitness experts recommend getting some kind of snack or meal within 30 to 60 minutes after completing a workout.
It is not necessary to exhaust your body after a high intensity treadmill or multi-gym machine session by cooking a whole meal. Instead of making everything from scratch, you can add small portions of meal-prepped snacks and items that help to replenish energy faster. Next up, is the list of a few items that you can add to your post-exercise or muscle recovery diet.
Best Post-Workout Meals for Speeding up Muscle Recovery
Finding the best post-workout meals for muscle gain and recovery is not very difficult if you look around. To replenish energy and repair faster, your body requires carbohydrates, lean protein, healthy fats, and a certain amount of minerals and electrolytes. You can add some of the ingredients given below to fulfill the need for these essential nutrients post-workout for effective muscle recovery.
1. Eggs
All of us know that eggs are a great source of protein. This rich source of high-quality protein also has high amino acid content, which is great for initiating recovery post-workout. Adding at least 700 to 300 milligrams of this protein to your diet not only helps with easy muscle recovery but also supports muscle growth.
2. Cottage cheese
If you don't eat eggs or meat, then a milk-based protein like cottage cheese can be a good source for deriving energy. This variety of cheese is packed with casein and leucine that together help to reduce the inflammatory response of the muscles and speed up recovery. Taking approximately 40g to 50g of this ingredient with rice or in salads can greatly alter the results of your workout.
3. Protein Smoothie
If you are into strength training or work out with rubber dumbbells, then incorporating a protein-rich smoothie into your diet is a must. Although there are many artificial protein powders that claim to instantly boost energy, fitness experts recommend a smoothie packed with natural ingredients. You can blend up fruits, veggies, or other juices with a little bit of milk to prepare a smoothie that suits your taste, restores your energy, and also hydrates your body.
4. Whole-Grain Oats
When it comes to restoring energy, nothing works better than a bowl of whole grain oatmeal. Fact: With a high amount of protein and antioxidants, this ingredient can be mixed with seeds, trail mix, fruits, milk, yogurt and nut butter to make a delicious post-workout snack. With an amount as small as half a bowl, your body gets enough energy to tackle muscle soreness and reduce muscle contractions after a strenuous exercise session.
5. Grilled Chicken and Salmon
All those people who look forward to a full-fledged meal after a daily workout, grilled chicken, or salmon with some vegetables and rice on the side is a perfect choice. With a small serving of chicken or salmon along with vegetables and rice, your body can replenish the carbohydrates, fats, and fiber all at the same time. And because it is nutrient dense, you can feel fuller without cheating on your diet.
Other than the foods mentioned in the list above, you can also eat fruits like pineapple, blueberries, and watermelon for instant hydration and energy. If you are looking for carbs, sweet potatoes, chocolate milk, or a bowl of quinoa, rice cakes, and edamame can be some great choices. And forgetting healthy fats, you can eat nut butters or avocado with whole grain bread as it gives instant energy.
Some Simple Exercises to Try for Relieving Muscle Pain
In case you're wondering if there are any other ways to reduce muscle soreness, you should try out these low-impact exercises and gym equipment that relieve pain and help with muscle recovery.
Foam Rollers
When it comes to speeding up recovery post-workout, nothing works better than foam rollers. You can use a foam roller for a massage and release the tension between the muscles after a workout
Massage Ball
Another quick and easy way to loosen the tension in the muscles after an intense workout is a massage ball. You can use a massage ball to target the stiff areas and reduce the soreness in muscles without further exerting your body.
Resistance Bands
Lastly, you can also use a set of resistance bands to stretch your body a little and release the pressure that leads to muscle pain. Within just 5 to 10 minutes of working out with this equipment, you can provide your body some relief and make it less sore.
Conclusion
Altogether, your post-workout meals and the kind of exercises you do call recovery can make a great difference in the overall outcomes of the workouts. It is best to add foods that speed up muscle recovery and replenish the lost nutrients of the body. Do not skip your proteins, carbohydrates, healthy fats, and fluids that will help you repair muscle damage and decrease the inflammation after exercise.
Try to grab a snack or something nourishing within 30 to 60 minutes of your workout to avoid exhaustion. And make sure to visit a nutrition expert for getting a customized diet in accordance with your workout and nourishment needs.
FAQs
Q. What is the best food to eat, post workout?
Ans. The best foods to eat post-workout are the ones that replenish nutrition and hydrate your body instantly.
Q. What to eat after a workout, carbs or protein?
Ans. Fitness experts and nutritionists suggest that you should take a combination of carbohydrates and proteins post-workout to maximize recovery and boost muscle repair.
Q. What happens if you don't eat a post-workout meal?
Ans. Not having proper meals within 30 minutes of the workout can leave you exhausted and affect the workout outcomes.
