What to eat to promote post-workout recovery?

What to eat to promote post-workout recovery? Because proper nutrition will help the body recover quickly and maintain training efficiency. Let’s find the answer with increaseheightblog.com in this article.

Nutrition in training always plays an extremely important role because they help to replenish the nutrients and energy needed for you to exercise effectively.

Not only pay attention to eating before, during and after exercise to regenerate energy, some foods have a positive effect on the body’s recovery process, helping you to reduce fatigue and maintain a state of readiness for exercise. New Day.

Foods that help the body recover quickly

Simple and complex carbs

Carbs are present in almost all foods, from sugary foods to any other cultured food like fruits, vegetables and whole grains. However, they are still divided into two categories, good and bad, respectively, with complex carbs and simple carbs.

All carbs help fuel the body. You will often be advised to use good carbs in the menu for gym people. But for faster recovery after a workout, this is probably one of those rare cases where you should choose both simple and complex carbs.

Simple carbs work faster, meaning they deliver glucose to the muscles in a shorter time than complex carbs. In contrast, complex carbs maintain a slow pace, will provide energy for a long time, so it is suitable to use both before and after training.

Eating complex carbs will help your body recover faster

The best carb-rich foods for energy and recovery:

• Rice
• Potato
• Noodles, noodles, pasta
• Bread
• Milk Chocolate
• Fruit
• Oat

Complete Proteins

Protein is not only beneficial for muscle growth, but also beneficial for muscle tissue repair and supports other body functions.

The best proteins to promote muscle tissue regeneration and repair are complete proteins. This is a protein that includes all the essential amino acids, often found in lean proteins.

Lean protein is usually found in foods of animal origin and a little bit from plant sources. Milk is also a great choice as it contains high levels of complete protein, along with simple carbs, and has a positive effect on muscle gain.

In addition to the complete protein, you also need to consider the rate of protein release. Kinds like whey protein release quickly and casein releases more slowly. Therefore, taking both of these proteins helps to provide a quick supply of amino acids for recovery, while maintaining the amino acids needed to support muscles for a longer period of time.

Protein-rich foods ensure training performance and speed up recovery

Complete protein foods to promote muscle tissue repair, regeneration and growth:

• Chicken
• Shrimp
• Scallops
• White fish
• Beef tenderloin
• Cheese
• Greek Yogurt
• Egg
• Tofu
• Quinoa

Unsaturated Fats

Healthy fats, especially omega-3s in the diet, act as powerful anti-inflammatory agents.

Omega-3s and good fats are beneficial for post-workout recovery thanks to this anti-inflammatory property. They help muscles reduce aches and pains and recover faster. In addition, these healthy fats are also good for heart health.

Add foods rich in healthy fats to help reduce inflammation, effectively reduce pain after exercise

Foods rich in healthy fats to speed up post-workout recovery:

• Salmon
• Avocado
• Linseed
• Chia seeds
• Nuts, seeds and nut butters
• Vegetable oil

Foods rich in vitamins and minerals

Vitamins and minerals also play an important role in exercise. Some nutrients help replenish blood, maintain functioning, thereby helping to keep bones and body healthy, and limit injuries during exercise.

Other nutrients may also aid in better recovery. Especially foods high in antioxidants like vitamins E and C, or potassium and magnesium help replenish nutrients lost after exercise, while zinc plays a role in muscle synthesis.

To be able to fully supplement these nutrients, you should choose nutrient-rich foods in your daily diet, especially fruits and vegetables.

The easiest way to make sure you get a good balance of these nutrients is to choose more nutrient-dense foods in your daily diet – especially fruits and vegetables.

You can help improve your body’s healing process with nutrient-dense foods

Here are some great nutrient-dense restorative options to consider:

• Leafy green vegetables
• Carrot
• Broccoli
• Oysters
• Berry
• Dark Chocolate
• Bean

>>> See more: Besides water, what can you drink after gym?

Food suggestions to help the body recover quickly

To get the right combination of carbs, protein, healthy fats, and good nutrition, here are some examples of recovery meals you can choose from:

• Greek yogurt with fresh fruit and honey
• Cheese and banana pancakes
• Scrambled eggs and toasted cereal
• Mashed potatoes and chicken breast
• Prawns with rice or quinoa
• Salmon and vegetable salad with nuts
• Chicken and noodles/noodles
• Beef steak with quinoa salad

Tuna with quinoa salad is a great post-workout option

Reference source

Post Workout Meals: What to Eat for Recovery. https://www.trifectanutrition.com/blog/post-workout-meals-what-to-eat-for-recovery Accessed date: 5/6/2020