- 1 Top 10 Post Workout Foods
- 1.0.1 1. Chocolate Milk Protein
- 1.0.2 2. Fruit Smoothie
- 1.0.3 3. Egg white and spinach Omelet
- 1.0.4 4. Cereals and skim milk
- 1.0.5 5. Salmon, mashed potatoes and salad
- 1.0.6 6. Tuna and Whole Wheat Crackers
- 1.0.7 7. Dried Fruit and Nuts
- 1.0.8 8. Wheat Bagel minister Whole With Almond Butter
- 1.0.9 9. On A Pita Hummus Whole grains
- 1.0.10 10. Chicken Stir-Fry
Top 10 Post Workout Foods
10 Workout Foods You Should Be Picking Up As Soon As You Leave The Gym
Most men rated fitness familiar plateau. You know, when you just can not seem to gain any muscle mass more? While your weightlifting routine is part of the reason, many men ignore an important factor :. Nutrition Foods
During a workout, your body damaged muscle glycogen and protein structure muscle. So, after exercise, your body needs energy supplement its reserves and muscle tissue repair to allow new development. To do this, you will need to consume enough carbs to promote insulin release significantly. That is because it is the insulin your body that is responsible for shuttling carbs and amino acids back into the body.
So how exactly we can give our bodies the carb and protein needed?
As a general rule of thumb, you’ll want to consume between 20 and 40g of proteins after exercise.
If you need some inspiration, check out the 10 ideas easy meal that is good for helping to get the most out of the habit of your workout. We have included information on nutrition that we can for you to use as a ballpark: information that will change a little or a lot depending on the meals specifically and how you prepare owe. We also tried to change the list between meals that take a preparation a little more with the ones that takes almost zero time to whip up.
1. Chocolate Milk Protein
Chocolate milk as a post-workout drinks classic, because good ratio of carbs, proteins, fats and BCAAs you get. Also it is very tasty and can act as a buffer for any other basic items in this list.
Bring it up a notch by adding a scoop of protein powder and run it through a blender or shaker to get the block out. If you are in a stage of aggravation, drink it as a party to recover a meal.
Milk chocolate, a cup, with a scoop of whey protein powder:
2. Fruit Smoothie
Firmly anchored near the top of our list is always popular fruit smoothies. What makes a top 10 food workouts is its flexibility. Liquid meal easier to digest, absorb quickly and, most of all, convenient. To get the most out of your smoothie, blend together some whey protein, yogurt, skim or soy milk, a couple of high-GI fruits (such as mango and watermelon), and some bananas for their abundant potassium. The result will please even the most demanding muscles most. Again, this formula will depend very much on the type of fruit you use, and protein and supplements that you use to mix.
3. Egg white and spinach Omelet
Among foods, the egg is the cream of the crop when it comes to protein. Egg protein is considered easy utilizable protein with the highest biological value of all types of food. This means that the protein in eggs is used most effectively for the growth of the body. Turning to spinach, Popeye might be about something. Is one of the most alkaline foods, Spinach is loaded with iron and phytoecdysteroids, a plant steroid has been shown to increase the growth of human muscle. So incorporate some egg whites, milk and spinach, and makes her an omelet. Your muscles will thank you!
Omelet made with two egg whites and spinach:
4. Cereals and skim milk
Cereals were actually developed from the early days of Lucky Charms and Cap’n Crunch. In fact, run-of-the-mill whole grains with milk today can even be as good as a sports drink recover after exercise. Whole grains are rich in protein, carbs and important vitamins and minerals, while milk is a source of easily digestible and full of casein and whey proteins both. We do not include nutrition information on this, because it will change too intense depending on what you are taking in: but rest assured that you have something that includes whole grains and more protein Charms Lucky.
5. Salmon, mashed potatoes and salad
Like tuna, salmon fishing is a powerful nutrient packed full of protein and omega-3. Connect salmon with a side of mashed potatoes, which are high on the GI, will balance your fish with a diet of carbs glucose hearty constitution. If you’re feeling adventurous, substitute white potatoes for sweet potatoes provides you an abundance of vitamins and minerals at the expense of a few points on the GI. A hearty salad completed the meal and will satisfy your taste.
Mashed potatoes (1 cup)
Throw Salad (1.5 cups, no dressing)
6. Tuna and Whole Wheat Crackers
Tuna and wheat crackers are a great snack after training for men on the go. Tuna is low in fat but packed with protein and omega-3 fatty acids benefit the heart. On the flip side, crackers crispy source of carbs is an invigorating. If you can, skip the mayo and a choice of fresh lemon juice, a little olive oil and mustard instead.
Tuna (100g packed in water, not dressed)
all 10 sandwiches
7. Dried Fruit and Nuts
Not everyone has time to whip up a full meal in the window of opportunity. For men on the go, fruit and dried nuts is a simple solution. Try making a plastic baggy with a healthy couple to be stored in your pocket to access immediately after your workout. You’ll get a healthy dose of protein from your nuts, plus you’ll get a quick injection of simple carbohydrates from the fruits of your drying. Simple carbs are easy to digest and will supplement your muscle glycogen quickly than complex carbs, make this simple dish a food after the first training session.
For a half-cup serving (note that this will change significantly based on the composition of the mixture):
8. Wheat Bagel minister Whole With Almond Butter
Bagels bread is dense and complex carbs calories, while almond butter is packed with essential minerals such as potassium, an electrolyte responsible for maintaining muscle spasms. Combine the two and you have yourself an explosive duo though the fat content of your almond butter. Although fat in general should be avoided after exercise (because they slow the absorption of other nutrients), monounsaturated fats such as those found in almond butter is helpful in maintaining testosterone , a hormone necessary for protein synthesis.
For whole wheat bagel
For almond butter (2 tablespoons)
9. On A Pita Hummus Whole grains
Most major food guides tell us to replace meat alternatives over time. Hummus is just one example of a great substitute for meat. Made from chicken, peas, hummus is a great source of protein and carbs. Combined with a whole-grain pita for a complete post-workout punch.
For one serving six tablespoons hummus:
A large pita bread:
Protein: 6.3 g
10. Chicken Stir-Fry
Chicken is an excellent source of lean protein and other important nutrients such as niacin, a B vitamin necessary for carbohydrate metabolism. And though usually brown rice is a healthier option than white, after practice, you really want to switch to foods with a high glycemic index (GI). These foods will complement your muscles with the glucose faster, so try pairing your stir fry with brown rice instead of white. Add steamed vegetables for added flavor and nutrients. ! yum
Per one cup serving: