So now you have given it your all at the gym. You have drained yourself out, feeling exhausted and your tired muscles are demanding fuel. This is the time to feed your body with the right nutrition to kick start the recovery process so that your broken muscle fibres can be repaired and new and stronger muscles can be recruited in the recovery process. After workout, protein is essential as it provides the body with all amino acids needed to repair muscles. Carbohydrates are essential to replenish the depleted glycogen stores in the muscles.
Top 5 post workout foods
Eggs
Eggs are an excellent source of high-quality protein. One whole egg contains roughly 6 grams protein whereas one egg white has 3 grams protein.. Eggs are a complete protein, meaning they contain all of the essential amino acids. The best way to eat eggs after your workout is to mix five egg whites with one or two whole eggs. This way you are consuming approximately 21 g of protein and still getting all the good stuff in the yolk without going overboard on the fat and cholesterol. Add 2 slices of toasted multigrain bread for the carbohydrates.
Rice with chicken/kidney beans
Rice are one of the best source of carbohydrates. Those looking for weight loss should consume brown rice and those looking to build muscle can consume either brown or white rice. Chicken or kidney beans provide the right dose of protein and when combined with rice they become a complete protein and the ultimate post workout food to fuel your body and recover your muscles.
Whey protein
Whey protein has become one of the quickest and easiest ways to consume a good amount of protein without any inconvenience. It is a complete protein which means it contains all the essential amino acids. Just add a scoop to water or milk and you get a solid 20-25 grams of protein. Post workout you can make a power packed protein smoothie by adding 1 scoop of whey protein to milk and adding 1 banana and 1/2 cup oats. This will give you the combination of fast acting carbs, complex carbs to replenish glycogen stores, potassium to reduce muscle fatigue and protein which help to recover your muscles.
Oatmeal
Oatmeal is a very good choice for a post workout food. Add a scoop of whey protein or greek yogurt or have a glass of milk along for your protein requirements. The complex carbohydrates in oats help in replenishing glycogen stores and work along protein to aid in recovery and the fibre in oats slows down the digestion which helps you to keep full for a longer time. You can add cinnamon powder and chia seeds, flax seeds or other fruits like strawberries to improve the taste.
Chocolate milk
There’s no reason not to reach for fat-free chocolate milk after your next workout. Studies have showed that chocolate milk made from low fat milk is a great post workout drink. It helps to replenish muscle glycogen stores which help in recovery process and the protein content from milk aids in muscle growth. There is nothing magical about the cacao itself in chocolate milk, it’s the extra carbs — the sugars — that create the perfect potion. Milk alone does not contain enough carbs but chocolate enhances the carb protein ratio.
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