After an arduous workout, subsequent nutrition is not something you should take lightly, because when you exercise intensely, energy reserves in the form of muscle glycogen are depleted and muscle fibers can suffer some damage if you do not take them. adequate food provisions. In addition, a quick recovery thanks to good nutrition encourages the muscles to be stronger, faster and bigger.
Discover a number of post-workout food combinations so that you can improve your recovery process between workouts.
4 effective post-workout snacks
1. Bread with smoked salmon
Enjoying a salmon sandwich to nurture those tired muscles after an inspired workout is an ideal option to recover.
Studies indicate that the omega-3 fatty acid present in salmon can help relieve inflammation and muscle pain due to training. It is also a way to improve immune function after exercise and to stimulate muscle protein synthesis , which would encourage the building of strong muscles.
To add variety to this snack, you can follow the following tips:
- Add some necessary carbohydrates like vegetables in order to replace the spent energy reserve. In this way, your muscles can be better prepared for the next training session.
- You can also make yourself some canned salmon on a slice of whole wheat bread accompanied by red peppers and spinach.
2. Milk with cereals
This plate can become an ideal source of recovery fuel . A study published in a sports nutrition journal found that people who ate a bowl of whole grains combined with low-fat milk after a weight training session experienced improvements in muscle glycogen synthesis .
On the other hand, milk protein helps improve fluid retention after exercising, thus allowing better rehydration.
For this snack to be more effective, take a healthy amount of grains and pour in a serving of cereals with high protein in a bowl and top with low-fat milk, berries and hemp seeds.
3. Rice protein with blueberries
Whey protein is not the only protein powder with the property of recovering your muscles. Different studies have found that isolated rice protein can be as good as whey protein in building lean body mass and reducing post-workout muscle soreness.
Rice protein contains many essential amino acids that stimulate cell recovery and muscle growth after training. In addition, combining it with blueberries results in a greater benefit. This is evidenced by research conducted in North Carolina where it is established that the antioxidants in blueberries can help prevent oxidative damage, inflammation and the drop in immunity after high intensity exercise. You can also add some cinnamon to sweeten the flavor of this smoothie.
4. Greek yogurt with nuts
Greek-style yogurt is a rich source of protein . A high protein intake immediately after a workout is crucial to stopping excessive muscle breakdown, starting the recovery process, and boosting metabolism, which aids in the growth of lean body mass.
Additionally, dairy products like yogurt are a great source of leucine, an amino acid that is particularly effective for muscle recovery.
To give a greater boost to muscle recovery, consider combining it with nuts, this way you will be ready for the next session of your training routine. A 2014 study in the journal Nutrition showed that antioxidants such as vitamin E in walnuts help decrease oxidative damage induced by free radicals.
You can complete this snack by adding some granola and a sliced banana.
Reference
- Kadey, M. 4 Food Pairings That Will Boost Your Post-Workout Recovery. For livestrong [Revised August 2016]
