Why should you be eating the right post-workout meals?
It is difficult for the body to recover after an intense workout if the energy level is not restored within 30 to 45 minutes. Hence why having high protein post-workout meals are considered crucial in a proper and healthy lifestyle. But what you eat after a workout goes beyond restoring the energy that was lost. When you know the right food to have, it benefits your body more than you think.
Post-workout meals play a significant role in muscle recovery and muscle recovery is crucial in sustaining muscle growth. When we do physical activities such as resistance and strength training, our muscles go through strain and develop small tears. In this process, the muscles also use up stored glucose, called glycogen. To recover from these reactions, the muscle needs protein. Protein repairs damaged tissues when a damaged muscle initiates a repair process in which certain hormones, and macronutrients like protein, synthesize new satellite cells, and these new cells are used to repair the damaged muscle fibers. This means that what you eat after your sweat sessions is as important as what you eat before.
Best Post Workout Protein Food
Can’t decide what to eat after your exercise routine? Below is a list of 10 of the best high-protein post-workout foods you should consider.
Lean Chicken Breast
Lean cuts of chicken breast or poultry are no doubt one of your best options if you want a filling and delicious meal that can be cooked and prepared in various ways. It is a well-known fact that the white meat of the chicken is one of the best sources of protein that will enhance recovery and increase protein synthesis which supports your muscle growth.
Aside from being a good source of protein, chicken breast is the food item that is common to the fitness community for plenty of reasons. Cuts of lean chicken breast are available in every market, making accessible for everyone and it is easy to pair with other food items like rice and vegetables that provide you with other needed nutrients, which are carbohydrates, vitamins, and certain minerals—all of which are also needed in your body after intense physical training.
Sample Meals
- Grilled chicken with roasted vegetables.
- Mayonnaise-laden poached chicken served with green salad
- Baked lemon chicken
- Low-carb chicken divan
- Honey mustard chicken with vegetables
Eggs
Explore more of the poultry section by considering eggs as your protein food. Eggs are a great protein source that is also accessible and cheap. A typical large egg contains 6.3 grams of protein. Studies from previous years found out that consuming whole eggs after resistance exercise promotes more protein synthesis than consuming egg whites with the same protein content, which suggested that nutrients from the yolk support the muscles more efficiently.
You won’t have trouble preparing these as well because it is easy to cook and can be paired with plenty of other food items. The internet has a wide selection of tasty and healthy egg recipes for you to choose from.
Sample Meals
- Egg omelet with avocados on toast
- Lettuce egg wrap
- Egg salad
- Tumeric egg sandwich
- Poached egg with hollandaise
Greek Yogurt
For the general public, when we hear yogurt, protein is not the first thing that pops into our mind but a fat-free Greek yogurt contains between 15 to 20 grams of protein for a serving size of 6 to 7 ounces. Most people who do not eat meat in their diets have yogurt as their source of protein.
Sample Meals
- Greek yogurt with berries and granola
- Post-workout fruit smoothie with yogurt
Tofu
Another non-meat product that supplies good protein is soy tofu. Tofu contains 17 grams of protein per 100-gram serving. Since tofu has a subtle taste, it can be eaten in various ways and when prepared with the right food and spices, it can be truly delectable.
Sample Meals
- Tofu and turkey cucumber rolls
- Green smoothie with organic silk tofu
- Vegan potato and tofu buddha bowl
Fish (Tuna, Salmon)
If you are not a fan of red meat, tuna, or salmon might be friendlier to your taste palette. Fish meat is a great source of protein that is lower in fat and fish like salmon and tuna even contains omega-3 that is good for your heart fatty and can reduce joint stiffness and inflammation. Since fish is the key ingredient of many tasty recipes, you won’t struggle to find an easy and rewarding meal after your gym session.
Sample Meals
- Salmon with sweet potatoes
- Tuna with crackers
- Tuna sandwich served in whole wheat bread
- Baked salmon with roasted vegetables
Quinoa
For vegans, vegetarians, and people on a gluten-free diet, quinoa is an excellent protein source that is also high in fiber, magnesium, B vitamins, and iron. In fact, out of all grains, quinoa is considered the “super grain” because of how much nutrients it contains. To be more exact one cup of quinoa provides 8 grams of protein.
Sample Meals
- A bowl of quinoa with berries and pecans.
- Roasted shrimp quinoa spring rolls
- Strawberry quinoa salad
- Quinoa chicken parmesan
- Quinoa stuffed bell peppers
Trail Mix
Trail mix is a well-known healthy snack mix. It is typically made out of dried fruits, nuts, granola, and sometimes even chocolate. This is a fun and delicious snack to have for a quick energy boost. Recently, trail mix is being incorporated into different food items making it more accessible for everyone. If what you want is a light snack after sweating, this might just be perfect for you.
A pre-made trail mix can be expensive but you can make your own at home to save money and add your favorite fruits and nuts.
Sample Meals
- Maple glazed trail mix
- Acai bowls
Herbal Tea
Herbal tea is known as a natural muscle relaxant and the nutrients in it help the body process protein and other macronutrients like carbohydrates. Those are just some of the benefits of herbal tea, not to mention that it is also good for blood circulation.
The most recommended tea to have after working out is yerba mate. It is proven to enhance the speed of your recovery and many athletes and physically active people drink this.
Navy Beans
Legumes such as navy beans are another food item you might want to incorporate into your next post-workout meal. One cup of this navy bean contains 15 grams of protein, not only that but it’s also rich in fiber, which your heart and digestion need.
Sample Meals
- Turkish navy bean salad
- Navy bean soup with ham and spinach
- Indian dal baked beans
Whey Protein Powder
Surely, you should not forget the whey protein powder. Having protein powder after a workout is proven to be efficient in promoting healthy muscle growth. Since it is in liquid form, your body will absorb and digest the protein much faster, compared to having solid foods. It is also great as a quick and portable replenishing drink to bring to your gym. Just leave it close to you, ready to grab once you finish your session.
Conclusion
Now that you’ve been given recommendations on what snacks and meals to have after working out, it is necessary to know how much protein your body needs every day. Our recommended protein intake can differ by many contributing factors, these factors include age, weight, or height. This means that you should not base your diet on someone else’s, the amount of protein that person is having is healthy for them but it might not be for you. So make sure to know what is the appropriate amount of protein you should be having for your lifestyle.
Here at My Protein Calculator, we help you figure out the right amount of protein you should be having to avoid health risks. Protein plays a big role in our body, therefore knowing how much your body needs is an important step in living a healthy lifestyle. You can visit MyProteinCalculator.com and answer the questions correctly to monitor your protein intake now!