Best Post Workout Meal | Post Workout Food for Muscle Gain

This means which food items should you include in your diet so that your recovery will become better and better prepared for the next day. Then whatever your purpose is muscle building, weight loss, fat loss, or general fitness, you can easily achieve your goals after including these food items in your diet.

As you all know when you perform a workout, especially strength training Then

 1. your body uses stored glycogen as energy.

 2. you break down your muscle tissues.

Now to refuel glycogen, carbohydrates are very important and Protein is important to repair muscle tissue. That means it is clear that in post-workout, the right combination of carbohydrates and protein is very important. Many people have this doubt that in how much quantity should carbohydrates and protein be consumed during post-workout?

So it's simple 3:1

This means the number of carbohydrates should be 3 times more than that of protein. Just remember that you can vary a bit according to your goal In my suggestion, Don't consume good fats in post-workout because Fat slow downs the absorption of nutrients that's why I'll tell you about the food items which you should consume post-workout.

1st option which you should include in your diet is eggs.

Is Egg good after workout?

1 egg consists of near about 5.5 grams of protein but I will suggest you not eat yolk post-workout. So that means, you'll get 3 grams of protein in the remaining egg white. Eggs are affordable as well as easily available in the market.  Along with all essential amino acids, you get vitamins and minerals as well in enough quantity in eggs. Just remember that don't eat eggs in raw form.

This means only eating eggs in cooked form But I am sure you'll experience good recovery after eating this post-workout.

2nd food item which you can consume post-workout is milk.

Milk is a complete food in which you get high-quality protein. Along with many vitamins and minerals, you get sodium and potassium in it which is very beneficial for post-workout rehydration. It reduces your muscle soreness that's why drinking milk for post-workout muscle recovery is very beneficial Because you get nearly all the nutrients in it.

3rd food item which you can select in your post-workout meal is Fish.

Fish is a lean protein that is easy to cook and easy to digest as well Fish contains plentiful omega-3 fatty acids which are very helpful in muscle recovery and curing joint inflammation. Fish reduces muscle protein breakdown There are many varieties of Fish in the market and you'll get benefits from whatever fish you'll consume.

4th food item which you can choose in your post-workout meal is chicken

just remember that you need to eat chicken breast. It contains a high amount of protein and very less fat. Chicken is pocket friendly means it's cheap and very helpful for your bone health and it contains those vitamins and minerals which help in post-workout muscle recovery. That's why you can consume chicken breast in post-workout.

5th food item is protein powder. In protein powder, I'll suggest Whey protein.

Because whey protein gets easily digested and the amino in it repairs the muscle very quickly Whey protein is the best source of Leucine which is the most important amino for muscle building. You can carry whey protein anywhere means As soon as your exercise completes, you can instantly add water and consume it. And as we are talking about whey protein and many people keep asking which whey protein should they consume?

So you can try BIG MUSCLE's premium Gold Whey

Which is a very advanced protein blend and better than the normal whey protein. Per serving, you get 25 grams of protein, 5.5 grams of BCAA, and 4 grams of Glutamic acid. It is a very nice blend of whey protein isolate and concentrates. Which will fulfill your daily protein requirements, and will help you in Recovery, strength, and muscle building.

Premium gold whey is available in 9 delicious flavors and if you are bored drinking chocolate

All the flavors will taste like milkshakes.No preservative is used in it and it is 100% banned substance free.

6th food item which I would like to suggest post-workout is watermelon.

So you can have watermelon juice post-workout. The Glycemic index of watermelon is very high. This means it immediately spikes insulin. Watermelon contains L-citrulline because of which, blood flow increases in the body, and better nutrients get supplied. And it removes the waste product from your muscles which is lactic acid. You'll get plenty of antioxidants in it which cures the inflammation in your muscle.

7th food item is a Banana which when eaten post-workout, gives very good results.

You get a high quantity of Potassium and Magnesium in bananas which is very helpful in muscle recovery. In fact, 8-10 % of your magnesium and potassium requirements are fulfilled just with one banana. 

Contraction of your muscle improves by eating bananas. Banana is a high quality fast digestive carb so that's why next time If you cannot eat anything then at least carry 1 banana with you and eat it after the exercise. 

8th food item which can be eaten post-workout is sweet potato.

Which is a very good source of carbohydrates. Sweet potato consists of beta-carotene which is an antioxidant and it contains plenty of fiber as well. In this, you get copper which maintains healthy muscle tissues and restores your energy It contains vitamin C which reduces your muscle catabolism. So that's why eating sweet potatoes is a smart choice post-workout.

9th food option is pineapple.

You get roughly 22 grams of carbohydrates in a single cup of pineapple. It contains an enzyme called Bromelain which helps in the digestion of protein and reduces inflammation. In this, you get a good quantity of vitamins and minerals like vitamins A, C, and K. Iron, magnesium, calcium, etc. So that means recovery and healing improve after eating pineapples.

The 10th food item which can be eaten post-workout is white rice.

Many people will tell you not to eat white rice. But in my experience, eating rice post-workout is a very good option. Because rice digests quickly and its glycemic index is very high. So that means it provides instant energy and it is naturally gluten-free. Along with that, it is easily available in our kitchens just remember to eat a balanced portion.