Anyone that has ever exercised should be familiar with the intense hunger that usually follows a long workout. This hunger is your body’s way of signaling that it is desperately craving nutrients to recover and build muscles.
Many people will stuff their faces with just about anything during their post-workout eating frenzies, but certain post-workout foods are better than others when it comes to meeting your body’s immediate needs. Let’s take a look at some foods that should be consumed following a workout.
Protein-rich foods
Most, if not all bodybuilders have diets that are rich in protein. Proteins are macronutrients that are required for repairing and building muscles following a workout. This is why post-workout meals usually feature large quantities of protein-rich foods such as grilled chicken, salmon, chickpeas, and tofu.
Proteins should ideally be consumed immediately following your workout. However, studies have found that proteins can be consumed up to 2 hours after a workout before their effectiveness at muscle-building is reduced.
Carb-rich foods
Low-carb diets have been trendy for a decades, but it’s important to remember that your body still requires some carbohydrates to replenish its energy reserves following a workout.
Carbohydrates are broken down into glucose during digestion, and are eventually stored as glycogen in skeletal muscles. These glycogen reserves provide your muscles with energy during workouts. However, these reserves tend to deplete quickly, so post-workout meals should include some carbs to help regain these glycogen reserves.
The foods you consume during your post-workout meals should contain unrefined complex carbohydrates, such as the ones found in wholewheat and multi-grain breads, legumes, and nuts. Refined carbs from foods such as pastas, pastries, and breakfast cereals should be avoided as they can lead to weight gain and obesity.
Carbs should be consumed as soon as possible following a workout. Many experts suggest eating carbs within an hour of your workout to replenish your body’s glycogen reserves.
Foods containing fats
Fats are among the most unfairly maligned macronutrients due to their association with the adjective “fat”, which has led to many people believing all fats should be avoided. While build-up of certain fats can lead to weight gain and visible fat deposits on the body, the “good” fats such as monounsaturated and polyunsaturated fats can still be consumed in moderation following a workout.
Fats tend to slow down the absorption of the other nutrients in your post-workout meal, but they may also aid with muscle growth. Some foods to consume in limited quantities following your workout include salmon, avocados, peanut butter, and almonds.
Most healthy foods contain a combination of the aforementioned macronutrients. For example, salmon contains a high amount of proteins as well as healthy fats. So you can customize your meal-plans to include the right combination of foods that help your body get back into form following your workout.
Maintaining a well thought out post-workout meal plan is almost as important as the workout itself. So use this information to keep track of your diet and work towards achieving your fitness goals.