Top 6 Perfect Post-Work Out Meals

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 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.

READ How To Sneak Veggies Into Your Diet

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.

Quick-Recovery Post-Workout Foods

Olive And Canola Oil

Whether it is good or bad fat, it is best to limit consumption to before and during physical activity. Lipids indeed require a long digestion time — and a laborious digestion along with an intense effort is the best recipe for gastric discomfort. For the same reason, it is best not to eat very spicy foods or cause flatulence. However, in the hours after exercise, it is entirely appropriate to take good fats like olive or canola oil, nuts and seeds.

Kefir

Kefir with fruit is tasty like lemonade! It can be drunk every day throughout the year, or as a 3-week course at each change of season. The idea that kefir makes for an excellent post-workout food is relatively new, but it's clear what benefits kefir can offer to a tired body. It is an excellent source of protein, and has fast acting carbohydrates as well as calcium, potassium and vitamins. Also, liquid food absorbs quicker than solid food! Enjoy low-fat kefir (Evolve, Lifeway) within one or two hours of exercise for muscle rebuilding, and you'll have surprising results! Your skin will also tell you THANK YOU!

Low-fat Greek yogurt

Yogurt or Greek Yogurt is a fascinating product. Even though it is fat free, it remains smooth, unlike other types of yogurt. So, there is no need to add gelatin or thickening agents in the yogurt to get that consistency. Why? The manufacturing process of Greek yogurt is responsible for this rather nice texture as well as its high protein content.

Breakfast Cereals

Breakfast cereals are an excellent source of fiber, micronutrients and starch; the cereal grains are useful for health. The nutritional benefits of breakfast cereals vary according to their manufacturing process. From oatmeal to "nuggets" stuffed with chocolate or caramel-coated cereals, breakfast cereals come in all kinds of shapes and they are not created equally! Select a high protein content or high-fiber cereal like Kashi GOLEAN: (30 g carbohydrates, 13 g protein and 10 g of fiber). It is perfect for recharging your muscle energy reserves.

Milk And Flavored Milk

It is good to know that milk combines two complementary proteins to "rebuild" and maintain muscle mass. Active from the moment they are swallowed for two hours, rapidly acting proteins supply the flow of amino acids in the blood and nourish the muscles. Milk is a highly recommended post-workout delicate drink.

Conclusion

The intake of protein and carbohydrates for quick assimilation during the immediate post-training period is one of the key principles of sports nutrition. While post-workout meals should have a high glycemic index and rapidly assimilated proteins, all of your other daily meals should consist of carbohydrates with low glycemic index.

READ Tips On How To Relieve Post-Workout Muscle Soreness

Those who are unable to follow the full recommendations can still benefit greatly from a single meal that is high in protein and carbohydrates right after they finish trainingl. Sure, the anabolic potential will be optimized a little less, but it will still be far superior compared to that generated by a total absence of food in the first two hours post-training!

Build muscles…Stay replenished….Maintain your shape!