what to feed your muscles after a workout

Feed Your Muscles Right Away. You can take advantage of the temporary swelling by feeding your muscles the right nutrients to make your muscle growth more permanent. The American Council on Exercise recommends foods such as a banana with a whey protein shake, tuna on whole wheat bread or low-fat chocolate milk.

Full Answer

What is the best thing to eat before a workout?

Knowing What to Eat Is Important

• Carbs. Your muscles use the glucose from carbs for fuel. Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.
• Protein. Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.
• Fat. Some studies have investigated the effects of fat intake on athletic performance. ...

Is it better to eat a meal before or after I workout?

Recommendations to consume a meal three or more hours before exercise are common, but there may be benefits to eating sooner before exercise. While the importance of eating before a workout may vary based on the situation, most scientists agree that it's beneficial to eat after exercise.

What is the best recovery food after a workout?

Try these snack options after exercise:

• 1 medium banana and glass of low-fat milk
• A bowl of granola with 1 C low-fat milk
• A bowl of whole-grain cereal with low-fat milk
• Almond butter on whole wheat toast
• Low-fat yogurt with 1/2 C of fresh berries
• Low-fat/fat-free chocolate milk

How long should you wait to workout after eating?

But it’s hard to know just how much exercise you should be doing to reach your fitness goals, be that weight loss or bulking up. “The type of workout you do ultimately depends on your ability, goals, likes and dislikes, equipment available, what ...

How do you replenish muscles after a workout?

LifestyleSleep more. Sleep gives your muscles time to recover from exercise. ... Massage. Many athletes incorporate massage in their training to reduce muscle soreness. ... Compression garments. Wearing compression garments has become common among athletes over the past several decades. ... Contrast water therapy. ... Cryotherapy.

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.

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.

What is the best diet to gain muscle?

Foods to Focus OnMeats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.Dairy: Yogurt, cottage cheese, low-fat milk and cheese.Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.More items...•

What should you not do after a workout?

Avoid these eight mistakes after a workout:Forget to hydrate. ... You don't eat after your workout. ... YOU EAT TOO MUCH AFTER A WORKOUT. ... Forget to stretch. ... Not clean your space or rerack your weights. ... Think that fitting in a workout means you can be lazy the rest of the day. ... FORGET TO WASH YOUR SPORTS CLOTHES.More items...•

Is it OK to not eat after workout?

“If you don't eat and drink after working out, you may start to feel fatigued or even hangry,” says Patton. “It's an important part of your recovery.” That quick bite should be followed a few hours later by a nutritious meal chock-full of carbs and protein.

Is it OK to eat right after a 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.

How long should you wait to eat after a workout?

Protein is necessary to rebuild muscles, while carbs will re-stock glycogen, or energy stores, in your muscles. Eating within 15 to 30 minutes post-workout is ideal, but if this isn't possible, aim for within 60 minutes. A turkey sandwich on whole wheat bread or a banana and plain yogurt are good, easy options.

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.

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.

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 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!

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! ...

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!

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.

Can you repair muscle damage without food?

Without these nutrients, your muscles won’t be able to properly repair the damage caused during exercise, potentially leading to further muscle breakdown rather than muscle repair. As you can see, nourishing the body with the best foods for strength training after a workout is important if you want to see the best results!

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.

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 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.

Is it important to down the right fuel after a workout?

If you want to build muscle and achieve your fitness goals, downing the right fuel after a workout is nearly as important as exercise itself , say experts within the nutrition field.

Is it better to workout at the gym or on the road?

So if you give a little extra thought to your post-training nutrition, your time at the gym (or on the road, or in the water, or wherever you workout) might produce even better results.

Do you have to eat protein after a workout?

It’s true that new science shows that you don’t have to consume the nutrients you need immediately after a workout to reap muscle-building, strength-priming benefits. But most people find that eating a protein bar or chugging a protein shake before (or even during) a workout can lead to digestive issues—up to an including a mid-workout case of the trots.

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.

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.

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 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.

Does green tea help with muscle damage?

An October 2018 study published in Physiology and Behavior found that men who supplemented with 500mg of green tea extract reduced markers of muscle damage caused by exercise . “It’s a rich source of antioxidants and polyphenols that assist with regulating oxidative damage introduced throughout training as well as every day life,” says Greene.

Is spinach good for you?

Spinach, as well as other cruciferous vegetables, is jam-packed with nutrients that help stave off inflammation including Vitamins B, C, and A. It also packs 5 grams of protein per cup (yes, please). It’s something that you can easily slip it into your post-sweat protein shake without altering the taste at all.

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.

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 ).

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 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's going on with your body after workout?

When you exercise, your body draws energy from sugars (glycogen) stored in the muscles and liver. Muscle tissue is also damaged, and important electrolytes are lost. Naturally, therefore, your body tries to restore glycogen stores, repair muscle tissue and restore fluid and electrolyte balance after training.

Carbohydrates, proteins and fats

This is exactly the order in which the individual macronutrients are important after training. The carbohydrate to protein ratio depends on your current goals and type of training. Read on to find out why.

Anabolic window lasts longer than you thought

It is recommended to eat within an hour or so after your workout. However, some research suggests that the anabolic window can last at least 24 hours. It seems that the most important factor in eating post-workout is not necessarily the timing, but the correct ratio and amount of all macro and micronutrients in the diet.

6 post-workout fitness meals

A banana with protein is an ageless classic that will provide your body with fast carbohydrates, proteins and electrolytes. Give something different a chance and add new flavours to your diet! The dishes we have chosen for you are composed of common ingredients that are affordable and you will find most of them at home.

What to eat after a workout?

It can be as simple as a post-workout snack consisting of a banana or a few rice cakes topped with jam and nut butter alongside your protein shake. The main thing is you include a complete protein source.

How Much Protein, Carbs, and Fat to Eat After a Workout?

Research suggests that, for most people, consuming 25–40 grams of complete protein within 30-90 minutes of finishing exercise will optimize muscle protein synthesis [ 1 ]. Ideally, this protein should be a fast-absorbing whey protein powder like Jacked Factory Authentic ISO [ 2 ]. You can also add a branched-chain amino acid (BCAA) supplement to your post-workout meal/shake. Doing so will ensure you achieve peak muscle protein synthesis [ 3 ].

What ratio of carbs to protein is good after a workout?

For sheer mass-building, a 1:3 or 1:4 ratio of carbs to protein may be optimal after a workout [ 5 ]. Those that are cutting and restricting carb intake should plan accordingly to allow for more carbs in their pre-workout and post-workout meals. As a rule-of-thumb, a 1:4 ratio of fat to protein is sensible after a workout.

What is the post workout window of opportunity?

The proverbial "post-workout window of opportunity" presents the ideal timeframe to flood muscle tissue with muscle-building nutrients, notably fast-absorbing protein (whey protein isolate), carbohydrates, and creatine monohydrate . Doing so will significantly enhance muscle recovery and replenish glycogen stores so you can bounce back quickly for subsequent training sessions.

What is the best protein shake after a workout?

The best way to kickstart the recovery process after intense training, especially resistance training, is to consume a post-workout protein shake with whey protein and an easily digestible carbohydrate source, such as the Cluster Dextrin® in Jacked Factory Carb Surge.

Why do you need EAAs after exercise?

Plant-based athletes should be mindful of this, and it may be wise to consider supplementing with EAAs after exercise to ensure the body has everything it needs to repair muscle tissue. After a workout is also when your muscle tissue is more sensitive to the anabolic effects of insulin, and therefore glucose uptake.

What is the importance of post workout nutrition?

Therefore, post-workout nutrition must provide all nine essential amino acids (EAAs) to facilitate muscle protein synthesis and help your body recover.

What to eat after a workout?

Try out one of these meals after your next workout: 1. Black Bean Omelette. If you’ve really worked up an appetite this is the perfect meal for you: 4 egg whites, 1 ounce of low-fat cheese and a ¼ cup of black beans make the ultimate omelet for muscle building.

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 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.

Can you eat beef with butternut squash?

Many health nuts will tell you to stay away from beef altogether but it is possible to get lean beef that is actually really good for you. Stick with a thin slice and combine it with some butternut squash to cover a complete range of nutrients.

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.

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.