what to feed muscles after a workout

You need quality carbs, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy. You need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles.

Full Answer

What foods to eat after a workout to build muscle?

When considering what foods to eat after a workout to build muscle, aim for a minimum of 0.25 grams of protein per kilogram of weight combined with some carbohydrate. The best post workout meal for muscle gain could come from whole foods, supplemental nutrition — such as protein powders, bars and meal replacements — or a mix.

What nutrients do you need after a workout?

Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate growth of new muscle. Protein, Carbs and Fat This section discusses how each macronutrient — protein, carbs and fat — is involved in your body’s post-workout recovery process.

Why is it important to eat after a workout?

It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout. If you're not able to eat within 45 minutes of working out, it's important to not go much longer than 2 hours before eating a meal.

What is the best post-workout ratio of foods for strength training?

Well, research suggests a 3:1 ratio of carbs to protein is the best post-workout ratio of foods for strength training, regardless of your goals. Whether you want to lean your body or build muscle, these macronutrients will help prevent muscle breakdown and stimulate the growth of lean muscle mass — which is ideal for either fitness goal!

What is the best thing to eat after a workout?

Good post-workout food choices include:Yogurt and fruit.Peanut butter sandwich.Low-fat chocolate milk and pretzels.Post-workout recovery smoothie.Turkey on whole-grain bread with vegetables.

What helps build muscle after a workout?

8 Ways To Ease Post-Workout Muscle SorenessEat right. Your body needs protein to repair muscles, carbohydrates to fuel your next workout and healthy fats to lubricate your joints. ... Hydrate. ... Warm up. ... Cool down. ... Get a rubdown. ... Consider topical solutions. ... Roll it out. ... Keep moving.

What should you not eat after a workout?

1: “Avoid pure protein right after the workout, because your body will just use it as energy again,” says Collingwood. Also, steer clear of foods that are mostly sugar (cookies, candy and the like) or mostly fat like a handful of nuts (without yogurt or fruit to balance the fat) or fried foods.

Do you need protein after workout?

After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It's especially important to eat carbs and protein after your workout.

Should I eat carbs or protein after a workout?

After a competition or workout, focus on getting carbs and protein into your body. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids.

What foods make muscles grow?

To help gain muscle mass, combine the following foods with fruit and vegetables:Lean meat. Animal products are usually a great source of protein, especially lean meats like chicken and turkey [2]. ... Eggs. ... Dairy products.Fish. ... Whole grains. ... Beans and lentils. ... Whey protein.

Is banana good after workout?

Like most fruit, bananas are a great food to eat after a workout. Doing so can reduce inflammation and replenish muscle glycogen stores, ultimately promoting quicker recovery. In addition to helping with recovery, eating this fruit before or during a workout can be beneficial.

Are eggs good after a workout?

Experts recommend pairing high-quality proteins (like eggs) and easily digested carbohydrates for post-workout refueling. This powerful combo helps to refuel the body in two ways: the protein helps to build and repair muscle, and the carbohydrates help to replenish your body's glycogen.

How can I speed up muscle recovery?

Here's how to speed up your recovery:Drink a lot of water. Hydrating after a workout is key to recovery. ... Get enough sleep. Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion. ... Eat nutritious food. ... Massage.

What is best drink after workout?

Can't Believe It's Not Water — 5 Hydrating, Post-Workout DrinksChocolate milk.Coconut water.Cherry juice.Tea.Beer.

What should I eat after a workout to gain weight and muscle?

Foods to gain weight quicklyMilk. Share on Pinterest Protein shakes can help people gain weight easily and are most effective if drunk shortly after a workout. ... Protein shakes. ... Rice. ... Red meat. ... Nuts and nut butter. ... Whole-grain breads. ... Other starches. ... Protein supplements.More items...

What to eat to build muscle after a workout: why it matters

If you are exercising to build muscle, you should eat a balanced diet of proteins, carbohydrates, and fats. Each nutrient plays a part in your body’s post-workout recovery process.

How soon should you eat after a workout?

After a workout, you should focus on getting carbs and protein into your body as soon as you can. This gives your muscles the ability to replenish glycogen and helps them rebuild and repair. Rebecca Marlow recommends eating within an hour of completing an intense workout.

Which foods are best?

If you are exercising to build muscle, there is no need to restrict calories to lose weight simultaneously. Instead, maintain a balanced diet of proteins, carbs, and fats, and your body composition will improve over time.

What happens when you go all out during a workout?

When you go all out during a workout and leave every last drop of sweat on the floor, your post-workout fuel should be much more substantial! Think of this as a satiating meal rather than a light snack. If you’re giving your workout everything you’ve got, your energy is going to be depleted, and your muscles are going to need more nutrients to refuel!

Why is it important to feed your muscles after workout?

Research suggests even a single session of resistance training causes the breakdown of muscle protein, so it’s essential to feed your muscles after every workout! Protein supplementation is one of the best foods for strength training as it provides your muscles with essential amino acids, the building blocks of protein, giving your muscles the nutrients they need to repair and rebuild.

What is the best ratio of carbs to protein for strength training?

Well, research suggests a 3:1 ratio of carbs to protein is the best post-workout ratio of foods for strength training, regardless of your goals. Whether you want to lean your body or build muscle, these macronutrients will help prevent muscle breakdown and stimulate the growth of lean muscle mass — which is ideal for either fitness goal! ...

How to build muscle after workout?

If you’re looking to put on muscle mass, start by increasing the overall amount of post-workout foods for strength training while also increasing your daily calorie intake .

What is the importance of post workout nutrition?

Post-workout nutrition is key when it comes to building strong, lean muscles — especially after resistance training. Before you start dreaming of your next post-workout snack, keep in mind — recovery meals may look different depending on the types of exercise and your personal goals!

How does FitOn work?

Every time you lift a weight or perform a bodyweight exercise during your FitOn strength workouts, you create small microtears in your muscles. Breaking down your muscle may sound a little counterintuitive when the goal is to get stronger — but, this is actually the first step to increasing muscle strength and size!

What is the best food for strength training?

Here are some of the best foods for strength training when performing at your maximal effort: A nourishing oatmeal bowl with an added scoop of protein and handful of fresh fruit. Large salad with 4 oz. salmon or chicken and roasted sweet potato.

How to make your bones stronger after a workout?

As an added bonus, British researchers found that pairing whey protein with carbs after a workout can help make your bones stronger, too. Stir together 1/2 cup park-skim ricotta cheese and 1/2 teaspoon vanilla extract in a bowl. Top with 1/3 cup granola and 1/2 cup berries. 4.

How much ricotta protein is in a cup?

Go for a 1/2-cup serving of ricotta, which offers about 14 grams of milk protein. It’s also a good source of whey protein, meaning it’s high in the essential amino acid leucine, which is especially effective at signaling mTOR to spark new muscle growth, says Sumbal.

How to drink yerba mate?

Since yerba mate also contains some naturally occurring stimulants, drinking it before a workout may help boost your energy, too. Heat a liter of water to just under a boil. Place in a jug along with 4 yerba mate tea bags or 1 tablespoon loose leaf mate.

How long to cook sweet potato after training?

Cover bowl tightly with plastic wrap and poke a few holes. Nuke on high for 6 minutes, or until potato is very tender.

What foods can help with post workout recovery?

Sweet potatoes. Sorry, keto fans. When it comes to post-workout recovery, carbs are indeed your friend. A report in the Journal of Applied Physiology shows that consuming carb-rich foods like potatoes, grains, and fruit can help lessen the drop in your immune system that may occur after intense exercise.

What to eat to reduce muscle soreness after exercise?

Top with 1/3 cup granola and 1/2 cup berries. 4. Smoked salmon. Research shows that higher intakes of the omega-3 fatty acids found in certain fish — like salmon, sardines and mackerel — may translate into lower levels of delayed onset muscle soreness after resistance exercise. Getty Images.

What are the nutrients in the yolk?

The study authors theorize the nutrients found in the yolk—like healthy fats, vitamins, and minerals like phosphorus and iron —allow your worn muscles to use the high-quality protein in the whites more efficiently.

How many grams of protein are in chia seeds?

Chia seeds boast three grams of complete protein, which means that they have all nine essential amino acids. "Chia seeds also supply key minerals, like iron, calcium, and magnesium, as well as anti-inflammatory fat, which helps support exercise recovery," says Sass.

What does it feel like to crush a workout?

There’s nothing like the feeling you get after smashing a sweat-dripping, intense workout. Whether you’re the kind of person who loves to crush treadmill sprints or you prefer to hit the yoga mat for a vinyasa flow, there’s a special rush you get when you’re filled with endorphins. The not so desirable part? That post-fitness soreness.

What are the best fruits to eat after a workout?

A pile of fresh raspberries and blueberries on a white background. Credit: Getty Images. While all fruits have antioxidants—which help your muscles to repair themselves after a workout—blueberries contain the highest amount. Both of these berries are a great source of carbohydrates as well as sirtuins, says Greene.

What is the purpose of a recovery meal?

Cynthia Sass, RD, contributing nutrition editor at Health agrees, adding that the purpose of a good recovery meal is to "provide raw materials to heal from the wear-and-tear exercise puts on the body, which is ultimately what makes you stronger and more fit.". 2. Spinach.

Is Taro a sweet potato?

Credit: Getty Images. Think of taro as sweet potato’ s purple cousin, says Peter Abarcar Jr., Executive Chef at the Westin Hapuna Beach, who incorporates responsibly sourced, organic items into the brand's Eat Well menu. “Taro is a great source of carbohydrates as well as fiber,” he adds.

Which fruit is the best for muscle recovery?

While all fruits have antioxidants—which help your muscles to repair themselves after a workout—blueberries contain the highest amount. Both of these berries are a great source of carbohydrates as well as sirtuins, says Greene. “Sirtuins modulate various cellular and organismal functions like cellular death, inflammatory pathways in the body, metabolism and longevity and assist significantly with recovery,” he adds.

Is oatmeal good for you?

Oatmeal is excellent because it’s super easy to make when you’re in a pinch (and fast, too). Not to mention, it can also lead to a longer life, according to a 2016 study published in the journal Circulation. Researchers from Harvard University's T.H. Chan School of Public Health found that people who ate 33 grams of whole grains daily—which is what you’ll get in a bowl of oatmeal—reduced their risk of premature death by 9 percent compared to those who barely ate whole grains at all.

Why is it important to eat carbs after a workout?

Doing this helps your body: Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate new muscle growth.

Why do we need carbs after exercise?

Carbs help with recovery. Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them. The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training.

What happens to muscles after exercise?

). After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster.

How does sweat help you recover from exercise?

During exercise, you lose water and electrolytes through sweat . Replenishing these after a workout can help with recovery and performance ( 24 ).

How much protei n should I take after exercise?

Studies have shown that ingesting 20–40 gram s of protei n seems to maximize the body’s ability to recover after exercise ( 7, 9, 12 ).

How long does it take for a muscle to respond to protein?

However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours ( 11 ).

Why is it important to get water and electrolytes after exercise?

It is important to get water and electrolytes after exercise to replace what was lost during your workout.

What is the best way to eat broccoli?

Oh, and vitamin A, E, B6, B1 and a huge range of minerals. Eat it raw and dipped in hummus or lightly steamed—every minute you cook your broccoli it is losing nutrients! 9. Brown Rice. Any rice is good for you but brown rice is by far the best. Throw in some beans to get a nice protein boost.

How many grams of protein is in a 100 gram salad?

This often overlooked food contains an impressive 14 grams of protein per 100 grams and a wide range of amino acids and nutrients. It has very little flavour of its own and can be added to salad or any number of foods. 6. Spinach-based Salad.

What is the best way to build muscle after a workout?

You need the right mix of carbohydrates, nutrients and protein to help you recover quickly, burn away fat and build muscle. That’s why supplements have become so popular. Luckily there are many delicious meals that can help you optimize your recovery and muscle growth. Try out one of these meals after your next workout: 1.

What is the difference between peanut butter and bananas?

Banana & Peanut Butter Sandwich. Bananas contain large amounts of vitamin B6, vitamin C, and potassium. Peanut butter gives you the protein and the whole wheat toast (or a rice cake for even more nutritional power) gives you a host of vitamins and minerals to help you recover and start building muscle more quickly. 19.

How much protein is in cottage cheese?

Cottage Cheese. It’s a bit of an acquired taste but every cup of cottage cheese contains a whopping 28 grams of protein, not to mention high levels of calcium and healthy bacteria that keeps your digestion moving. Eating it by itself is best but you can also spread a small amount over brown toast. 11.

What is the best way to increase muscle mass?

Spinach-based Salad. Studies have shown that spinach has much more protein than most forms of lettuce and may be able to increase your muscle growth by up to 20%. Make sure you use an oil based dressing as cream based dressings have a massive calorie count. 7. Wild Salmon.

What is the best snack after a workout?

Papaya is a great post-workout snack because it contains papain, a substance which helps your body break down protein for use. Combine it with a protein heavy snack from this list to maximize your results.

Why is protein important after exercise?

Protein. Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout. Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance.

What is the best supplement for muscle growth?

from the Washington University School of Medicine suggests that supplementation with omega-3 fatty acids helps to boost the synthesis of muscle proteins and increase the size of muscle cells in healthy young and middle-aged adults. Fatty fish, including salmon, are rich in omega -3 fatty acids.

What are the effects of exercise on the body?

Another effect of exercise is that the muscles develop small tears.

How to reduce immunity after exercise?

Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after exercise.

Why do we drink water after workout?

while sweating, so drinking water during and after a workout promotes performance and recovery . Everybody varies in the amount of water they need, depending on the type of exercise, how much they sweat, how thirsty they are, as well as other factors.

Why is it important to drink water before and after a workout?

Staying hydrated ensures that the body gets the most benefit from exercise. The body loses water and electrolytes. Trusted Source. while sweating, so drinking water during and after a workout promotes performance and recovery.

Why is it important to eat after a workout?

Physical activity uses a lot of energy. It is difficult for the body to recover if energy levels are not replenished within 15 to 30 minutes after finishing a workout. Eating even a little snack shortly after exercising can help to restore energy levels. In this article, we explore several components ...

What are some good post workout recovery meals?

Examples of quality post-workout recovery meals are a protein shake with fruit, or tuna on whole-wheat toast.

What is the metaphor for the window?

Hence the window metaphor: You have an optimal window to take in carbohydrates and protein after each workout.

Why is timing important for muscle building?

While taking advantage of the metabolic window is important regardless of your fitness goals, nutrient timing is key to building quality muscle mass. Consume quality carbohydrates to refuel your glycogen stores in preparation for your next workout while taking in protein to help repair and rebuild your muscles as well.

Is consistency important in fitness?

In life and in fitness, consistency is one of the main secrets to success. You can’t work out once in a while and expect to see real results. The same holds true when it comes to your post-workout nutrition; it’s consistency over time that will bring about major changes.

Why do you need to eat before or after a workout?

It points out that if you’re working out in the morning, eating some protein and carbs shortly after you train can boost protein synthesis, because your body would be going from a catabolic state ( breaking muscle down for energy) to anabolic (building muscle). If you’re not training fasted, though, it may not be as important to get a meal in the second you’re done. A meal one to two hours before your workout can be enough to take you through your training session and then some, according to the analysis.

How long do you have to eat a protein shake?

You’ve heard it before, and you’ll probably hear it again: You have to eat or gulp down a protein shake within 30 minutes of completing your last rep, or you’ll miss the “anabolic window” and risk losing the muscle you’ve worked so hard to build in the gym.

Does chug shakes hurt your gains?

If it still makes you feel better to chug a shake as you leave the gym, it’s definitely not going to hurt your gains. But rest assured knowing that if you end up eating later, there’s no solid proof that you’ll be losing out on precious muscle.

Is it better to eat 30 minutes after a workout?

Basically , there’s not enough definitive proof that eating within a 30-minute window is more effective than eating within a few hours post-workout. And if you’re training fasted, it can actually boost protein synthesis. Hers Nutrition.