What to eat after a workout? - 7 examples of food

What to eat after a workout? - 7 examples of food

What to eat after a workout? - 7 examples of food
What to eat after a workout? - 7 examples of food

What to eat after a workout?

What to eat after a workout? This is a question that is often asked by all fans of fitness and bodybuilding. The answer: to stop catabolic processes and achieve complete  muscle recovery , the  body needs foods that restore muscle glycogen levels.

The easiest method to restore muscle glycogen is to include a serving of carbohydrates and protein after a workout. (3) Ideally,  complex carbohydrates  should dominate.

Fruits such as bananas, blueberries and grapefruit are some of the best foods to eat after a workout. In combination with a portion of protein and a source of  healthy fats  ; they are the perfect combination to build strong and lean muscle mass.

When the body goes into anabolic mode (building muscle tissue), muscles need proteins of high biological value. Without the inclusion of foods that contain this type of protein, it is impossible to grow muscle mass. Studies recommend about 1.5 - 2.0 g of protein per day per kilogram of body weight.

7 foods to eat after a workout

Choosing foods to eat after a workout is not an easy task. The main thing is to always maintain the  ratio of protein, fat and carbohydrates  . In Nutricion360 we choose 7 foods to combine right after a workout and why:

1. Oats

In  Oatmeal  is an excellent source of carbohydrates after training. This food is high in complex carbohydrates, which is converted into energy slowly and gradually. In addition, oat fiber beta-glucan has excellent antioxidant properties.

2 eggs

The egg provides 6 grams of protein with high biological value. In addition, one egg provides the recommended daily amount of calcium, 4% zinc and 5% of the iron dose. Therefore, eggs are one of the foods with the best nutritional properties for consumption after a workout.

3. Nuts

Nuts provide not only  healthy fats ,  but also vitamins, minerals and plant proteins. Nuts are one of the foods with the most fiber. This property is expressed in less long-term bouts of hunger. For this reason, we consider them one of the best post-workout foods.

4. Avocado

In  the avocado  is considered a superfood because of its unique combination of vitamins and minerals. Combining avocados in both savory dishes and  protein shakes  is the ideal option to ensure proper muscle recovery after a workout.

5. Bananas

Banana is an ideal food for after a workout. Its glycemic index is medium, with a high content of potassium and zinc. While a banana is high in glucose. To say that a banana is fattening is a mistake. Calorie intake is only 120 for a ripe banana.

6. Quinoa

The protein content of  quinoa  is higher than that of any other plant food. This is ideal for those who are on a vegetarian diet. It is more difficult for a vegetarian to meet the daily dose of protein. Incorporating quinoa after a workout is the answer to this problem.

7. Salmon

Salmon is a meat with great health benefits. This is due to the high content of protein and  omega-3 fatty acids  . Salmon is low in carbohydrates; so a balanced post-workout plate should include some source of this nutrient. Eating salmon is ideal for both weight loss and muscle growth.

The myth of the metabolic window

The myth of  the anabolic window is  displayed prior years; where some authors support the theory that eating more right now after a workout is a good method for developing muscle. (6)

In these publications, the  acceleration of the basic metabolism  is taken for granted after 30 minutes of training. Current research (2) (1) has clearly shown that post-workout time is not the most important thing. But adequate and regular intake of nutrients and calories.

CONTINUE

  • The best foods to eat after a workout are: oatmeal, avocado, banana, nuts, egg, quinoa and salmon.
  • Time is not the key to achieving better results after a workout. Proper macro balance and proper intake of high quality protein are paramount.
  • Weighing foods with high nutritional value and sufficient calorie intake in the diet is essential for muscle growth.

REFERENCES:

  1. Revisit eating time: Is there an anabolic window after a workout? Source
  2. Guidelines for foods and fluids before, during
    and after exercise. 
    Source
  3. Healthy eating - FAO. Source
  4. Balanced diet. Source
  5. Demystifying nutrition: the value of food, vitamins and supplements. Source