What to eat after training?
What to eat after training? It is a question that all fitness and bodybuilding fans often ask themselves. The answer: to stop catabolic processes and achieve complete muscle recovery, the body needs foods that restore muscle glycogen levels.
The easiest method to restore muscle glycogen is to include a serving of carbohydrates and protein after training. (3) Ideally, complex carbohydrates should dominate.
Fruits like bananas, blueberries, and grapefruit are among the best foods to eat after training. Combined with a serving of protein and a source of healthy fats, they are the perfect combo for building solid and lean muscle mass.
When the body goes into an anabolic mode (build muscle tissue), the muscles need proteins of high biological value. Without including foods that contain this type of protein, muscle mass can’t grow. Studies recommend about 1.5 – 2.0 g of protein per day per kilo of body weight.
Seven foods to eat after training
Selecting foods to eat after training is not an easy task. The fundamental thing is always to maintain the proportion of proteins, fats, and carbohydrates. At NutritionUstad, we select seven foods to combine at the moment after training and why:
1. Avena
Oatmeal is an excellent source of carbohydrates for after training. This food is high in complex carbohydrates, translated into energy slowly and gradually. In addition, the fiber in oats beta-glucan has excellent antioxidant properties.
- Eggs
An egg provides 6 grams of proteins of high biological value. In addition, an egg supplies the recommended daily amount of calcium, 4% of zinc, and 5% of the dose of iron. For this fact, eggs are one of the foods with the best nutritional properties to eat after training.
3. Nuts
Nuts provide not only healthy fats but also vitamins, minerals, and plant-based proteins. Nuts are one of the foods with the most fiber. This property translates into fewer long-term hunger pangs. For this reason, we consider them as one of the best foods for after training.
- Avocado
The avocado is considered a superfood because of its unique vitamins and minerals. Combining avocado in savory dishes and protein shakes is ideal for ensuring proper muscle recovery after training.
- Bananas
Banana is an excellent food for after training. Its glycemic index is medium; it is high in potassium and zinc. At the same time, a banana is high in glucose content. To say that the banana is fattening is a mistake. Its calorie intake is only 120 for a ripe banana.
- Quinoa
The protein content of quinoa is higher than that of any other plant food. This is ideal for those on a vegetarian diet. It is more difficult for a vegetarian to meet the daily protein intake. Including quinoa after training is the answer to this problem.
- Salmon
Salmon is meat with extensive health benefits. This is due to its high content of protein and Omega-3 fatty acids. Salmon is low in carbohydrate content, so a balanced post-workout plate should include some source of this nutrient. Eating salmon is ideal for both weight loss processes and increasing muscle mass.
The myth of the metabolic window
The myth of the anabolic window emerged years ago; where some authors supported the theory that eating more at the moment after training is a suitable method for muscle development. (6)
In these publications, an acceleration of basal metabolism was taken for granted after 30 minutes of training. Current research (2) (1) has clarified that timing after exercise is not the most important thing. But an adequate and regular intake of nutrients and calories.
ABSTRACT
- After training, the best foods to eat are oatmeal, avocado, banana, nuts, egg, quinoa, and salmon.
- Timing is not the key to achieving better results after training. The correct balance of macros and a correct intake of high-quality protein are essential.
- Weighting foods with high nutritional value and an adequate intake of calories in the diet is essential for muscle growth.
