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Do you want to build muscle and achieve your fitness goals by perfect nutrition

Problem

After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. People find difficult to understand what’s best post workout meal for muscles

Solution

Let’s find out options that will speed up your recovery so you can head back to the gym faster and stronger. Plus, they all taste better than your average chalky protein shakes Physical activity uses a lot of energy. Eating even a little snack shortly after exercising can help to restore energy levels. So let’s find out best post workout meal for muscles

Is eating well and stay hydrated important in post workout meal?

All foods contain some water. Fruits and vegetables-think juicy watermelon, cucumbers, celery-deliver the most. Eating more fruits and vegetables does more than just help hydrate you. You’ll also take in more fiber, vitamins, minerals and antioxidants Typically, any weight loss of greater than 2% during exercises will significantly decreased performance and weight exceeding 4% may lead to heat illnesses.2Sports nutrition research recommends drinking 2–3 cups (16–24 ounces) of water for each pound of body weight lost during a workout. Active adults typically don’t weigh in after a workout, so a good rule to follow is drinking plenty of fluids during and after physical activity to avoid dehydration.

Importance of post workout meal for muscles

During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears.Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to repair muscles and build strength for future workouts.Proteins, carbohydrates, and healthful fats are all essential for the body’s recovery.

Here are some best workout meal

Tart cherry juice

cherry juice consumption did improve recovery of isometric muscle strength after an intensive workout. One theory proposed is that the high levels of polyphenols (including flavonoids and anthocyanins) found in tart cherry juice helped lessen the oxidative damage induced by the exercise.

Whole eggs

couple of boiled eggs with toast or a Spanish tortilla omelette with potato would make an excellent recovery meal. Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle.

Smoked salmon

Spread 2 tablespoons cream cheese on a small whole grain wrap and top with 3 ounces sliced smoked salmon, 1/4 cup sliced pickled beets and a handful of arugula.

Cottage cheese

While both are great, cottage cheese actually has more protein gram for gram, as well as just under 3 grams of leucine per 1 cup. If you usually exercise at night, try snacking on a cup of cottage cheese afterward. With an impressive 28 grams of protein per cup, think of it as a smart strategy to feed your muscles while you sleep.

Herbal tea

Have a cup of tea after exercise. Since yerba mate also contains some naturally occurring stimulants, drinking it before a workout may help boost your energy, too.

Conclusion

However, choose foods that are easy to digest, especially if your workout starts in one hour or less. After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.

Some workout meal links for more info find out at Foodvez

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