WORKOUT MEAL

 

POST WORKOUT MEAL FOR MUSCLES GAIN



 

 
 ¨Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom. ¨ – Jack LaLanne

 

We all know that doing physical activities uses a lot of energy. It's very difficult for your body to recover if you do not get back those energies within 15 to 20 minutes. Are you giving your post-workout meal importance? If not, do so because the post-workout meal is as important as pre-workout meals. So, do try to balance both meals after and before. So, this article will guide you about the post-workout meals for muscles gain and why it’s important for you? 

 

What is Post Workout Meal?

 

Post Workout meals are the meals that are intake by you after your workout activities. This meal helps you to repair, replenish and recover the effects that occurred during the workout. This helps minimize muscle damage and muscles breakdown.  

 

Why Post Workout Meal is Important?

 

Taking the right meal after your workout is very important as it’s the key to making the most out of your workout. It’s very necessary to take the right mix of carbohydrates, proteins, and nutrients burn the fats present in your body, and gain muscles. This also helps in  

· Decreasing the body fats

· Restore glycogen stores

· Increases the muscle's growth. 

During running, weightlifting, etc uses more glycogen and muscles develop small tears to recover that post-workout meal is very important. 

 

What to eat after a Workout?


The following are the meal you should take after your Workout:

  • Protein-Protein helps to repair and rebuild your muscles. Taking an adequate amount of protein helps to recover from the breakdown of muscles that occurs during a workout. However, according to research, taking protein after and before a workout has the same result and also found that protein has maximum ability to recover any muscles breakdown. Some examples of protein are – egg, fish, Avocado, milk, etc.
  • Carbohydrates – Consuming the right amount of carbohydrates helps to avoid the decrease in the immune system after the workout. It also helps to promote glycogen storage, which depends on the activity you perform during a workout. Some examples of carbohydrates are sweet potato, grains, fruits {Banana and Berries}, yogurt, etc. 
  • Herbal Tea – Herbal Tea is the best consumption for the post-workout, as it has nutrients and components which help the body process carbohydrates and protein effectively. The one who drinks herbal tea (Yerba mate) recovers strength in a faster way than has used in the workout.
  • Water – It is very essential to drink enough water after the workout. Keeping your body hydrated, helps to get more benefits from the workouts. As you know during exercises we all sweat a lot, as a result, lose a lot of water from our body, to recover that drinking water is very important.
  • Fats- Most people think that fats are not good but during a workout, you lose a lot of calories, so intaking calories are necessary as the body needs a minimum amount of calories. Calories shouldn’t be taken in high amounts, which may affect your body. 

 

Therefore, recovery of your body is not just about what you consume directly after working out. When you do exercise continuously, the process is ongoing. So, It is best to continue to eat small, well-balanced meals of carbohydrates and protein every 3–4 hours, to get the benefit of workouts. 

                                       By Suspita Paul

 

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