Try these snack options after exercise: 1 medium banana and glass of low-fat milk. For this reason, if you participate in endurance sports (running, swimming, etc. [2] If the body isn’t properly hydrated pre- and intra-workout, cramps, fatigue, and dizziness can hit hard, ultimately prolonging the recovery time. But better yet, fish like salmon & trout contain high levels of Omega-3 fatty acids (DHA & EPA), which are anti-inflammatory & help improve cellular signaling, ultimately reducing DOMS. Learn about the best pre-workout nutrition strategies. This workout combines cardio and weight-lifting drills for serious body-sculpting results. When it comes to eating foods to fuel your exercise performance, it's not as simple as choosing vegetables over doughnuts. Blueberries are loaded with antioxidants, helping prevent free radical damage to your muscles from a workout. With spinach or other vegetables thrown into the mix, your body's getting even more post-workout recovery food. It’s recommended to drink seven to 10 ounces of water every 10 to 20 minutes, and if you’re one to work up a serious sweat, you should be drinking more. Consuming fast-digesting carbs such as any type of white starch or fruit will drive an insulin spike and refuel your glycogen stores. These fruits offer a powerful combination of carbohydrates, fiber, potassium, and several other nutrients. Yet here we are. That's why recovery days are very important. For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising. 4. Moreover, another study showed that even when ingesting a high-fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected (18). It was also reported by the Journal of the International Society of Sports Nutrition that muscle recovery was expedited after ingestion of a blueberry shake pre- and post-workout. Although I am usually a huge advocate of eating more fiber, the one exception is immediately after a workout. Workout Recovery Foods. Salmon is easy to cook for a fresh meal and it makes great leftover as a salad topping. Macronutrients to Consume Post-Workout You have a crucial post-workout window where you should consume nutrients. Add an inch or so in your tea, detox water, warm water (warm water health benefits), or even soups to feel fresh and active throughout the day. Never in our wildest childhood dreams did we think such articles would exist. High in protein and Omega-3 fatty acids, salmon offers a healthy (and delicious) way to jumpstart your muscle recovery. A Critical Look. © 2005-2020 Healthline Media a Red Ventures Company. The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout. ), you might need to consume more carbs than a bodybuilder. Avocado toast gets a bad rap these days. Oatmeal and … For example, 40 grams of protein and 120 grams of carbs (15, 16). Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes. In addition, many of these nutrient-rich foods contain unique antioxidant compounds that can aid tissue repair and recovery. It’s especially important to replenish fluids if your next exercise session is within 12 hours. Eating the right foods before a workout can maximize performance and speed up recovery. The next time you’re scheduled for a serious lifting session, down a glass of tart cherry juice before and after a workout. On an active day, you would need to drink up to a litre and a half of fluid for every kilogram of body weight you lose from sweating. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. But consuming the right nutrients after you exercise is just as important as what you eat before. Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise (6, 8, 9). When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results. The following lists contain examples of simple and easily digested foods: Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise. The solution: add blueberries. Indulging in some 'My Cookie Dealer' is actually beneficial to your waistline. The recommended Adequate Intake (AI) for potassium in 4.7 grams per day. Our website services, content, and products are for informational purposes only. Eat your post-workout meal within 45 minutes of exercising. One of the best foods for muscle recovery is a banana. People looking to optimize their recovery and who are conscious of food quality, however, look at the micronutrients when selecting workout recovery foods. Eat about a cup-and-a-half of … 1) Whole Grain Cereal: You may have heard that you should eat carbs before a workout, which is … All rights reserved. Low-carb and ketogenic diets have many health benefits. 1.3K likes. If you are looking for a vegetarian post-workout meal with the essential nutrients required for a quick recovery along with an amazing lip-smacking taste, then look no further! Your muscles are broken down during a workout, and protein is key for building them up again. It also gives you the building blocks required to build new muscle tissue (1, 6, 7, 8). It is important to get water and electrolytes after exercise to replace what was lost during your workout. Try these store-bought options. Ginger is a must-have during winters. Both high-quality grass-fed, pastured meat and wild-caught fish are excellent sources of fat and protein. Here are a few examples of quick and easy meals to eat after your workout: It is important to drink plenty of water before and after your workout. There are several reasons why water is important, but for our concerns, it keeps us hydrated and going during strenuous workouts. Ideally you should eat a meal within 2 hours of completing your event. Foods like bell peppers, carrots, sweet potatoes, squash, and dark, leafy greens are usually the foods packed with the most nutrients vital for your body’s recovery. Recovery foods! All rights reserved. Spinach, as well as other cruciferous vegetables, is jam-packed with nutrients that help stave off inflammation including Vitamins B, C, and A. When you’re working out, your muscles use up their glycogen stores for fuel. Of the omega-3s are eicosapentaenonic acid (EPA) and docosahexaenoic acid (DHA), which are involved in several anti-inflammatory processes. Post-workout your glycogen stores are tapped out, hungry for fast-digesting carbs. Workout Recovery Foods Contain Critical Micronutrients On the most basic level, drinking a whey protein powder-sugar water shake immediately after exercise is a decent workout recovery food. Tuna salad sandwich on whole grain bread. Here is a detailed guide to optimal nutrition after workouts. Choosing easily digested foods will promote faster nutrient absorption. You should know by now to consume protein post-workout, either in the form of a shake or a meal. Eggs are a good food to have after exercising. Remember: you can only get leucine from complete proteins. Importance of Water After Working Out This article explores whether exercise really helps with weight loss. It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery. Try consuming the two in a ratio of 3:1 (carbs to protein). Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. Here are a few examples of quick and easy meals to eat after your workout: Grilled chicken with roasted vegetables. If you’re not able to eat within 45 minutes of working out, it’s important to not go much longer than 2 hours before eating a meal. Chances are you’ve given more thought to your pre-workout meal than your post-workout meal. The Surprising Truth, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How Caffeine Improves Exercise Performance, Low-Carb/Ketogenic Diets and Exercise Performance, Sodium Bicarbonate Supplements and Exercise Performance, Does Nutrient Timing Matter? Egg omelet with avocado spread on toast. Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis (13, 14). To alleviate the pain and time spent recovering, fill your tank up with the right pro-recovery foods. It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout (1). In addition to protein quantity, quality should also be considered. The prime window to intake fast-digesting carbs is 10 to 15 minutes post-workout. Water and micronutrients have a role in the recovery process, but protein takes the lead. For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk (17). By increasing your protein and carbohydrate intake immediately after a workout, your body can use the food you eat better to rebuild itself, which results in faster recovery and fewer aches and pains. Because of this, both make a great post-workout meal. Have 1 or 2 days to rest between workouts then this becomes less important yep, we ’ got! Here is an evidence-based review of how it works lost during your next workout muscle tissue 1! And some fat! and micronutrients have a role in muscle fibers, supports training-prompted in... Play a large role in the same day what was lost during your workout you should eat balanced! 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