Halperin agrees, saying that combining these elements creates the ideal “post-workout trifecta.” She lists some easy combinations you can make yourself after a workout: yogurt and fruit, peanut butter sandwiches, turkey and veggies on whole-wheat bread, hummus and whole-wheat pita and veggies, and chicken and brown rice.
refueling
Carbohydrates are what you need to replenish your energy, especially if you train for several hours or multiple times a day. Stangland says complex carbohydrates (aka minimally processed) are the best type of carbohydrates because they are a rich source of vitamins, minerals, and fiber. These include foods such as whole grain bread, brown rice, vegetables, and fruits.
repair
Halperin says protein helps repair and build muscle. According to research To maximize your body's muscle growth and health after a workout, 20 to 40 grams of protein is the right amount to consume. You can get good sources of protein from foods such as eggs, yogurt, cheese, beans, tofu, tempeh, fish, shellfish, chicken, and turkey.
Professor Stangland adds that foods high in leucine, such as those found in chicken, fish and cheese, are also good options as they contain amino acids that activate muscle protein synthesis.
recovery
Carbohydrates and protein also aid in recovery. Halperin points out that research showing A 3:1 ratio of carbohydrates to protein is the most effective way to help your body recover after exercise. However, there are other foods you can consider incorporating into your post-workout diet.
“Anti-inflammatory foods are great for aiding recovery and reducing muscle soreness after a workout,” says Stangland. “Think things like tart cherries, turmeric, dark leafy greens, and dark wild berries.”
She adds that you can look to omega-3 fats found in salmon, olive oil, walnuts, and chia seeds. According to research Eating omega-3 foods for a week reduces muscle damage. Ash is a big proponent of focusing on magnesium, which supports muscle soreness, and vitamin E, which has antioxidant properties, as they may help reduce inflammation and oxidative stress. Her almonds contain a good source of vitamin E, she says.she explains: research has discovered Almonds can help with recovery during exercise.
fat
So what about fat? It turns out that eating healthy low-fat foods after exercise can be beneficial. “It's perfectly fine to include fat in your post-workout meal or snack, and we recommend prioritizing sources of monounsaturated and polyunsaturated fats,” says Ash. She lists olives, olive oil, avocados, fatty fish like salmon, nuts like almonds, and seeds as healthy fats. But Halperin says more research is needed to definitively say that incorporating fat into your post-workout nutritional diet helps with the repair and recovery process.
What should I drink after training?
“Having a post-workout drink is a great way to get multiple functional nutrients into your body quickly and efficiently,” says Stangland. “Depending on your schedule, timing, and resources, sitting down to eat a balanced post-workout snack may not always be an option. The drink quickly enters the bloodstream, delivering restorative nutrients to fatigued cells. .'' Halperin says the best thing to drink after a workout is water. As published by the American College of Sports Medicine, for every pound he loses during an exercise session, he should drink 2 to 3 cups of water after exercise. It is recommended. You can also consider sports drinks to help maintain your electrolyte balance, but Halperin says to only do this if you're doing an intense workout that lasts more than an hour, and be mindful of the amount if it contains sugar. I advise you to do so.
