If you want to build muscle and reach new fitness goals, eating the best foods to regain muscle after a workout is almost as important as the exercise itself.
Fine-tuning your post-workout nutrition promotes faster recovery , reduces muscle pain, builds muscle, improves immune system function, and replenishes glycogen ; They are all essential elements to prepare you for future training sessions. If you focus on nutrition, both before and after your workout, your time in the gym will pay off.
The best foods to recover your muscles after your workouts
It’s generally a good idea to eat and drink about an hour after your workout to maximize those benefits, but what exactly do you eat? The following science-backed options will speed your recovery so you can get back to the gym faster and stronger .
Wholemeal bread
Bread has gotten quite a bad rap lately, but carbohydrates help fuel your working muscles – not to mention your brain. Quality carbohydrates like those found in whole wheat bread go a long way in replenishing muscles.
Don’t overthink it, a basic sandwich can be a great help to replenish your muscles after your workout. Whole wheat bread is rich in whole grains, fiber, and protein, and contains no artificial ingredients, artificial preservatives, or fillers.
Quinoa
This mighty little grain is one of the best muscle-building foods, but it’s especially great for those on a gluten-free vegan or vegetarian diet looking to increase their protein and fiber intake, as it is loaded with both nutrients.
You can use quinoa as an accompaniment to your meats or vegetables or use it as the main ingredient in a salad.
Sweet potato
When it comes to post-workout recovery, carbohydrates are a must. Studies show that consuming carbohydrate-rich foods such as potatoes, grains, and fruits can help decrease the decline in your immune system , something that can happen after intense exercise.
Don’t worry, because you won’t accumulate fat if you eat carbohydrates after your workout. The carbohydrates you eat after your sessions are more likely to be used for energy than fat.
You can use the sweet potato as a dessert: Place a medium peeled sweet potato in cubes and a tablespoon of water in a microwave-safe container. Cover the bowl tightly with plastic wrap and poke a few holes in it. Microwave for 6 minutes or until sweet potato is tender. Remove the plastic wrap and mix the whisk with 1/3 cup applesauce and 1/2 teaspoon cinnamon. Throw in some dried cranberries and pumpkin seeds.
Smoked salmon
Research shows that higher intakes of the omega-3 fatty acids found in certain fish , such as salmon, sardines, and mackerel, can translate into lower levels of late-onset muscle soreness after resistance exercise .
Omega-3 fatty acids reach muscle cells, where they help reduce exercise-induced damage that causes painful inflammation. In fact, research shows that omega-3 fatty acids can activate pathways in your body that increase muscle protein synthesis. Therefore, we consider salmon as one of the best foods to regain muscles after training.
One of the recipes that you can make with smoked salmon is the following: put 2 tablespoons of cream cheese on a small whole wheat toast and cover it with a slice of sliced smoked salmon, a little arugula and garnish with lemon.
Eggs
Eating whole eggs can help you tear yourself apart. In a recent study from the University of Illinois, researchers asked regular weightlifters to eat three whole eggs or a mixture of egg whites, which contained 18 grams of protein, after exercise. They then measured their protein synthesis rates or the driving force behind muscle gains.
Even though they contained the same amounts of protein, the muscle-building response of whole eggs was roughly 40 percent higher compared to egg whites alone . The study authors theorize the nutrients found in the yolk , such as healthy fats, vitamins, and minerals like phosphorus and iron; They allow worn-out muscles to use the high-quality proteins in targets more efficiently.
A recipe you can make with eggs is as follows: Grind a few hard-boiled eggs with 1/4 cup of Greek yogurt, 1/2 teaspoon of yellow curry powder, and a little salt. Spread the mixture on rye toast and it will be delicious.
