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The yield differential between inadequate anabolic post-training diet and other perfectly calibrated can increase to 30%. Therefore, the quality of your post-training snack is of paramount importance if you want to progress quickly in training.

Remember the saying that breakfast is the most important meal of the day? While that's true, the post-workout meal has also become a crucial meal due to the increasing need for physical exercise. Choosing the best post-workout food isn't that easy, however, especially when we are bombarded with so much contradictory information. So what is the best workout food?

The primary reason for a post-workout meal is to guarantee a recharge to our depleted muscles. Therefore, we direly need meals that are easily digestible, including carbohydrates that offer muscle with glycogen, and good quality protein to build lean muscle mass.You can choose good post-workout food for yourself if you understand what your body needs most. Within a few hours of training, muscle protein drops to zero or even negative levels. Thus, our muscles are in starvation mode after a workout.

The goal is to choose a meal with quickly-assimilated carbohydrates to replenish muscle glycogen as well as quick-assimilation protein to provide the amino acids needed to start muscle repair.

The article below expounds the details of a perfect post-training diet deeply. Of course, you are not obliged to respect these tips 100 percent, but be aware that the yield differential between inadequate anabolic post-training diet and other perfectly calibrated can increase to 30 percent (according to morphotypes). You will agree. Therefore, the quality of your post-training snack is of paramount importance if you want to progress quickly in training.

Smoothies

Smoothies with yogurt or milk are better than those based on water as they provide essential amino acids needed for muscle recovery. Add a teaspoon of all natural peanut butter as a source of protein-based plants, or teaspoon of grounded flax for a dose of omega-3. Choose your meal replacement carefully: something that provides a moderate amount of protein of 15 to 20 g, at least, 20 to 30 grams of carbohydrates and less than 10 percent DV of fat. Other good meals with protein and carbs might include salmon with brown rice, quinoa, soy or skim milk, and vegetables.

Eggs

Eggs are the best source of protein ever. The nutritional value of eggs lies primarily in the fact that they offer good biological-value protein; a medium egg (60 g) provides about 7 g of protein. These proteins are rich in essential amino acids, and the balance between these amino acids is exquisite, considering egg protein as a protein reference.

Just keep in mind that:

  • 2 eggs provide as much protein as 100 g of meat or 100 g fish.
  • The energy value of an average egg (60 g) is about 376 KJ.
  • Egg is rich in vitamins (A, D, E) and trace elements (iron and zinc).
  • Yolk is good; it's an excellent source of phosphatidylcholine, which is a chemical that helps to detox the liver.

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