Finding what type of foods to eat after the gym workout can stress you especially if you have no idea about the best nutrients to consume.
I once find it difficult after high-intensity exercise which made me do some research.
This article presents you with a precise guide to the optimal nutrient you need to eat after the gym or exercise.
What time should you eat after the gym?
The time to eat after gym matters, since your body’s glycogen stores need to be rebuilt and recovered after exercise.
For this reason, you need to consume a combination of carbs and protein as soon as possible after training.
However, the timing does not need to be exact, as many specialists recommend consuming your meal within 45 minutes after training.
In most circumstances, if you eat before exercise, it is likely that the benefits from that previous meal will still apply after exercise.
Benefits of eating after the gym
- helps you build bigger muscles
- Aids in muscle recovery
- helps you avoid oxidative stress
- prevents fatigue
- help restore glycogen stores
Here are the best foods to eat after the gym workout
1. Eat foods rich in proteins
After a workout, eat protein to help repair and build muscle.
The fact that exercise triggers the breakdown of muscle protein, it is important to eat more protein after the gym.
This gives your body the amino acid for repair and stimulation of new muscle growth. Therefore, proteins are the best foods to eat after the gym.
List of foods rich in proteins to eat after the gym
- dairy- or plant-based protein powder
- Eggs
- Fish
- Greek yogurt
- Cottage cheese
- Salmon
- Chicken
- Protein bar
- Tuna
2. Eat food rich in carbs after gym
The fact is, carbs mainly help in the recovery or replenishment of the body’s glycogen stores.
For instance, during your exercise, your body’s glycogen stores are used as fuel.
Therefore, you are required to eat carbs after exercise to help replenish them.
The amount of carbs to consume depends on the type of exercise you do.
For example, participating in endurance sports like swimming, running, etc.
You will eat more carbs as compared to a bodybuilder.
Mixing carbs and protein in your meal results in better body performance as insulin secretion, which promotes glycogen synthesis works better when the two are eaten.
Kindly, you should consume carbs and protein in the ratio of 3:1 respectively. For example, 90 grams of carbs and 30 grams of protein.
Therefore carbs and protein are the best foods to eat after gym.
Foods rich in carb to eat after the gym
It is crucial to know the types of carbs you need to eat after a workout. This is the list of carbs you should consume.
- Sweet potatoes
- Chocolate milk
- Quinoa
- Fruits (pineapple, berries, banana, kiwi)
- Rice cakes
- Rice
- Oatmeal
- Potatoes
- Pasta
- Dark, leafy green vegetables
3. Eat unsaturated fats
Eating fat after training is not bad, as many may think that it slows down digestion.
The best fats to eat after a gym workout are monounsaturated fats. Do not eat more trans fats and saturated fats.
For instance, a case study examined that whole milk was more effective at promoting new muscle growth after the gym as compared to skim milk.
Note that, it may be good idea to limit the amount of fat you eat after exercise, however, having some fat in your meal after training, will not affect your recovery.
Here are the types of fat you should eat after the gym;
- Avocado
- coconut
- olive oil
- Nuts
- Nut butter
- Trail mix (dried fruits and nuts)
4. Take Post-workout Supplements
Supplements use is also necessary to consume after your workout.
Most bodybuilders consume supplements before and even after the gym to develop bigger muscle mass faster.
Supplement consumption enhances performance and increases strength and energy.
They also increase lean body mass as well as reduce fatigue.
Therefore, this is the kind of dietary foods to eat after gym.
Here are list of the best post-workout supplements
- Creatine
- whey protein
- Animal pak
- Caffeine
- branched-chain amino acids (BCAAs)
- beta-alanine, etc.
It is recommended to consume the supplements 45 minutes after exercise
5. Drink water after training.
It is crucial to drink plenty of water either before or after training. During exercise, you lose a lot of water and electrolytes through sweat.
Thus, drinking plenty of water will ensure that optimal metabolism takes place and help in recovery and performance.
Foods to avoid after a workout
1. Avoid fried food items
If you are into bodybuilding, then you should lower the consumption of alcohol or it is better to bid goodbye to any hard drink.
As per reports, there can be a reduction in testosterone production levels in men who consume alcohol more often.
Alcohol is toxic to the testicles, which is known to reduce anabolic signaling, and hinder muscle protein synthesis and the muscular recovery process.
2. Avoid fast food
Fast food items are rich in unhealthy carbs that are a strict no for bodybuilders. These are some of the most dangerous foods for bodybuilders.
Most of the fast-food items are actually considered rancid, which can cause stomach problems and digestion issues as well.
3. Limit spicy food
Spicy food items can lead to indigestion, and vomiting, although they are good when you want to lose weight.
The main idea behind bodybuilding is gaining muscle mass and spicy foods won’t allow your body to gain mass. Therefore, it is always good to avoid any kinds of spicy foods.
4. Limit eating pre-made salads after gym
Most of the pre-made salads might look healthy but these can quickly turn into a fat bomb when they are served with dressings and add-ons.
These food items contain nearly double the calories that usual homemade salads due to the presence of unwanted taste enhancers.
5. Avoid eating dehydrated fruits
Dehydrated fruits contain huge amounts of sugar ( to enhance their taste) and sulphur ( to increase their shelf life), both of these ingredients are harmful to your health.
These food items do not contain water unlike fresh fruits, which might lead to overeating and gulping of over calories.
If you do not burn out these excess calories you are likely to become obese or fat and that is not how muscle building is done. So, try to avoid packed dehydrated fruits as much as you can.
6. Limit drinking or taking diet soda
Never consume aerated drinks or diet soda, even if the label mentions fat-free and low calories after gym.
These drinks are loaded with artificial sweeteners that are added to enhance the taste of these so-called diet food items.
These artificial sweeteners can hamper the amounts of insulin in the body, which can be really harmful to your health as they can lead to headaches, depression, and an increased risk of cancer.
Drinking soda can also lessen the effects of nutrients that you are consuming for muscle building.
A word from Tannos Online
Consider eating the best foods after workouts.
Also, keep in mind that, consuming a proper amount of meals or a balanced diet after training is very important.
Eating protein and carbs will stimulate muscle protein synthesis.
It will also improve muscle recovery and will enable you to achieve better results.
You should eat within 45 minutes after training, but if you cannot, then it is recommended not to take longer than 1 hour before eating after the gym.
Do not forget to drink water.
Water will help replenish lost water and electrolytes.
These is goal-oriented tips kindly adhere to them.