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What To Eat After Workout : Bodybuilding & Fitness

What to eat after working out

The two things we need most after physical activity are fluid and carbohydrates. ‘The point of recovery nutrition is to replace the fuels that you used,’ says Caldwell. ‘Your body gets very good at knowing if those fuels are going to be replaced quickly. If they are, your body is more likely to let go of all its stores.’

For fluid, check your sweat rate: weigh yourself before and after exercise, and drink 1.5 litres for every lost kilogram. For carbs, aim for 1.5 grams per kilo of body weight. So, if you weigh 59 kilograms (130 pounds), you’ll need 90 grams of carbs.

Contrary to popular belief, protein isn’t the star of the show, says Caldwell. ‘Protein really only becomes important for high-interval training or weight training.’

Best Food After Workout


Grilled Chicken and Mixed Vegetables :

Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.

Veggie Omelet with Avocado :

You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.

Salmon with Sweet Potato :

Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.

Whole Wheat Tuna Fish, Hummus and Spinach Sandwich :

If you're a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.

Chocolate Milk :


Recent research has shown that chocolate milk is the latest craze in post-workout snacks, even over water and sports drinks. That's because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar — all ingredients that help you recover faster, retain water and regain energy. Got milk, anyone?

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