Eat before and after practice exercises is essential to enhance the effects that training provides, especially those who seek to increase muscle mass.
During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. In order to do this, you’ll need to consume enough carbs to promote substantial insulin release. That’s because it’s your body’s insulin that is responsible for shuttling carbs and amino acids back into the muscles.
So, how exactly can we give our bodies the carb and protein it needs?
As a general rule of thumb, you’ll want to consume about 0.8 grams of carbohydrate per 2.2 pounds of body weight within 30 to 60 minutes after your workout. Any longer and you may miss your “window of opportunity” (the time period in which your muscles will benefit most from nutrition). You’ll also want to take in about one-third or one-half that ratio in protein or about 0.2 to 0.4 grams per 2.2 pounds of body weight.
After physical activity, the body needs replenishment of nutrients and it’s normal to beat hunger. Since the body is lacking in power, it acts like a sponge and absorbs what is ingested very intense way. So, be careful not to abuse calorie and fatty foods. This is a great time to invest in proteins, carbohydrates and various nutrients.
Here are the best foods to fuel and reload those depleted muscles after a tough workout:
Eggs – The best option for post-workout meal is the intake of protein and carbohydrates. The eggs are there to fulfill the function: with only 70 calories each contains 6.3 grams of protein and are still one of the few foods that have vitamin D.
Quinoa – For a dose of carbohydrates, bet on that Quinoa, and fill this need, it contains a lot of vitamins and protein and fiber.
Orange juice – Bet on the orange juice! It has potassium, a booster to restore the body’s fluid levels. In addition, it works very well with protein shakes.
Banana – Bananas are a source good carbs, suitable for post-workout. The fruit will help to replenish the glucose and potassium levels.
Salmon – Besides the large dose of protein, omega 3 found in salmon will help rebuild the muscle structure and increase performance and strength.
Dried nuts and fruits – The nuts and dried fruits are perfect to supply the dose of protein and carbohydrates fast and functional way. Soy nuts are more powerful for building muscle structure.
Wholegrain Cereal – Opt for a high-protein, high-fiber, low-sugar cereal. It’s perfect for reloading your muscles’ energy stores. Make it more of a substantial snack and add dairy like milk or yogurt. Another alternative? Oatmeal, which packs plenty of carbs and fiber and can easily be topped with a high-protein ingredient like almond butter or a dash of protein powder.
Pineapple – Pineapple contains bromelain, which is a natural anti-inflammatory perfect to soften bumps and bruises. Also, they have a high level of vitamin C, to repair muscle tissue perfect.
Sweet potato – Besides the good dose of carbohydrates, fresh tap has a high content of vitamin B6, C, D, magnesium and potassium.
Kiwi – With high levels of vitamin C and potassium, Kiwi is also an excellent oxidizer. Like many fruits, most of the nutrients are in the peel. In the case of this particular fruit, the part around is extremely rich in effective components to health.
Protein Shake – If you want some protein fast, you can’t go wrong with a simple, straightforward protein shake. Whether you opt for whey protein or vegetarian/vegan powder, you can combine the big boost of protein with any number of add-ins, like fruit, peanut butter, and the milk of your choice.
Water – Dehydration is a common process of physical practice and so it is extremely important to drink plenty of water after exercise. According to the American College of data, each lost 500g in a workout, should consume 700ml of water.