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The 7 Best Post-Workout Foods

Best Post-Workout Nutrition For Muscle Growth

The 35 to 55 minutes after you hit the gym is nearly as important as the time you put in there. Your muscles need protein to repair and rebuild the tissue that's broken down when you work out, and they're primed to use it most efficiently during this recovery window

1- Protein Powder :

High adrenaline levels after intense exercise can mess with your appetite, which may make liquids more appealing than solids. A study in the Journal of the American College of Nutrition found that when exercisers supplemented resistance training with whey protein, they saw an average increase in lean body mass of 4.9 pounds.

2- Eggs :

Strenuous physical activity can decrease your body's stores of choline, a nutrient that's involved in muscle control, memory, and the transportation of fat to your liver. One egg contains 126 milligrams, or about a quarter of the amount you need in a day, in addition to six grams of protein.

3- Cottage Cheese :

Most cheeses deliver protein but can also be high in sodium. Cottage cheese is creamy, low-sodium, and contains a whopping 24 grams of protein per cup.

4- Avocado :

Replenishing your potassium reserves can help prevent involuntary muscle contraction, or cramping, and half an avocado contains 488 milligrams. Plus, a Loma Linda University study found that people who ate that amount with lunch were 40 percent less hungry three hours later than those whose midday meal didn't include avocado.

5- Tuna : 

The canned kind is shelf-stable, portable, and makes a tasty mini meal when served on crackers. Tuna is also a good source of omega-3 fatty acids, which may reduce exercise-induced muscle inflammation, according to a 2011 study in the Journal of Sports Science & Medicine. Tuna does, however, have fairly high levels of mercury, so make sure you limit your intake to no more than five times a week.

6- Jerky :

Meat is an excellent source of protein, but you're probably not going to throw a grilled chicken breast in your gym bag. Dried beef, pork, and turkey, however, are easy to tote. And the newer versions from brands like Krave and SlantShack are nitrite-free and have less sodium and cholesterol than your standard Slim Jim.

7- Cottage Cheese :

Most cheeses deliver protein but can also be high in sodium. Cottage cheese is creamy, low-sodium, and contains a whopping 24 grams of protein per cup.

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