After a workout the body needs a combination of protein to repair muscles, carbohydrates to restore glycogen and healthy fats or vitamins to recover properly.
It is recommended to eat within thirty to sixty minutes after finishing the session with a carbohydrate to protein ratio of three to one.
These five foods were shown to be especially effective after training.
The list is most relevant for strength workouts or intense aerobic activity.
- Protein shake
What is in it A cup of milk yogurt soy milk or almond milk blended with a frozen banana a tablespoon of natural peanut butter and two to three tablespoons of oats with an optional scoop of protein powder.
Nutritional values A serving of about five hundred milliliters provides twenty five to forty grams of high quality protein fifty to seventy grams of available carbohydrates and minerals such as potassium magnesium and B vitamins.
Why it is recommended It is absorbed within minutes rapidly restores glycogen and increases muscle protein synthesis by thirty to fifty percent more than most commercial recovery drinks. - Greek yogurt with fresh fruit and honey or granola
What is in it A large cup of Greek yogurt strawberries blueberries or sliced banana with a teaspoon of honey and two to three tablespoons of granola or almonds.
Nutritional values Twenty to twenty five grams of protein forty to sixty grams of carbohydrates plus probiotics calcium and antioxidants.
Why it is recommended High protein for muscle repair probiotics for gut health and antioxidants from berries to reduce muscle damage. It is easy to digest and tastes like a dessert. Ideal fifteen to forty five minutes after finishing the workout. - Banana with peanut butter almond butter or tahini
What is in it A medium to large banana with a tablespoon and a half of natural peanut butter or twenty to twenty five grams of almonds or tahini.
Nutritional values Eight to twelve grams of protein thirty to forty grams of fast carbohydrates plus healthy fats and a high amount of potassium.
Why it is recommended Fast carbohydrates from the banana restore energy while the protein and healthy fat from the nut butter support muscle recovery and reduce inflammation. It is the most portable and affordable option and is perfect right after leaving the gym or finishing a run. - Hard boiled eggs with a complex carbohydrate
What is in it Three hard boiled eggs with a baked sweet potato or two slices of whole grain bread or a small baked potato with a bit of salt and pepper.
Nutritional values Twenty to twenty four grams of highly absorbable protein forty to sixty grams of complex carbohydrates plus choline vitamin D and vitamin B12.
Why it is recommended A complete satisfying and inexpensive meal suitable thirty to ninety minutes after the workout. It provides protein for overnight muscle repair. - Warm quinoa salad with salmon chicken or tofu
What is in it About two cups of cooked quinoa with roasted or fresh vegetables olive oil or avocado and lemon juice plus one hundred and fifty grams of roasted salmon or one hundred and eighty grams of chicken breast or two hundred grams of stir fried tofu.
Nutritional values Salmon provides thirty to thirty five grams of protein and ten to fifteen grams of strong anti inflammatory omega 3.
Chicken provides thirty eight to forty two grams of lean protein.
Tofu provides twenty two to twenty eight grams of complete plant protein plus iron and calcium. Together with quinoa this meal offers thirty to forty five grams of protein fifty to seventy grams of complex carbohydrates fiber vitamins and minerals.
Why it is recommended It is a full balanced meal that restores glycogen builds muscle and reduces inflammation and soreness for the next day.
Salmon is the best choice due to its anti inflammatory bonus but all three options work very well after a workout.
Recommended timing
Zero to thirty minutes after finishing the workout choose option one or three
Thirty to sixty minutes after finishing choose option two or four
Sixty to one hundred twenty minutes after finishing choose option five
Advertisement