Most people put a lot of thought into their work outs, but how about your post workout meal? Eating after working out and eating properly is very important. During a workout you are depleting glycogen and breaking down proteins in your muscles. These nutrients need to be replenished to repair and regrow the muscle proteins and by eating the correct foods this can be accomplished quicker.
Replenish protein-
Your body needs amino acids to repair and build these proteins as well as the building blocks to build new muscle tissue
Carbs-
During a work out your body depletes glycogen, which should be replenished after the workout. Glycogen is a form of sugar that can be stored in the muscle tissue for fast use during high intensity activity. After a workout insulin sensitivity is highest, making it less likely that excess carbohydrates will be stored as far and more likely that they will contribute to shuttling amino acids into the muscle cell.
What to eat?
You should be looking for relatively lean sources of protein and foods that are high in carbohydrates. Contrary to the goal of typical carbohydrate intake, you may want to look for sources of simple carbs like fruits or foods higher in sugar, however complex carbohydrates will still be able to serve their function. The higher insulin sensitivity makes the quick digestion of simple sugars especially useful.
- Hard boiled eggs
- Greek yogurt and fruit
- Grilled chicken and vegetables
- Cottage cheese and fruit
- Salmon and brown rice
- Turkey burgers and roasted sweet potatoes
