So you've just completed your workout and you're looking for something to eat that will help you recover quickly and replenish nutrients. You should try to eat or drink something within an hour of finishing. Here are some ideas of healthy post-workout meals to help you build muscle and achieve your fitness goals.
Eggs are an excellent natural source of protein, which is incredibly important for refueling. Eggs also contain heart-healthy unsaturated fats and vitamins in addition to high quality protein. More than half of the protein is found in the egg white, so make sure to consume whole eggs. You can scramble them or make them hard-boiled. Make sure you reap the full benefits of your workout through optimal protein intake.
PB and J
Peanut butter and jelly is not only a match made in heaven but an excellent source of carbs, protein, and unsaturated fats that help reduce the risk of heart disease when eaten in moderation. They make for popular snacks even for bodybuilders who want to build muscle. A peanut butter and jelly sandwich usually contains about 50 grams of carbs, 13 grams of protein, and 400 calories. The carbs also serve to replenish glycogen stores in the body.
One might think that chocolate milk isn't the healthiest drink out there, but surprisingly it has a perfect combination of carbs and protein. The ratio is 4 to 1 carbs and protein, which helps you refuel and promotes muscle growth. It also serves to replenish lost fluids and electrolytes for hydration as it is mostly made of water. It contains vitamins such as vitamin D and most importantly, it's delicious.
Salmon or Fish Oil
Fish contain high amounts of omega 3 fats and protein, which are vital nutrients for muscles after a workout. Omega 3 has a host of benefits, including reduced risk of cardiovascular disease and reduced inflammation. It has actually been shown to reduce muscle soreness and swelling after a workout. Salmon can be cooked, smoked, or eaten as sashimi. If you don't prefer the taste of fish, another option is to take omega 3 fish oil tablets.
Chicken and Veggies
A meal of tender chicken meat and veggies is sure to hit the spot after a workout. It can cure your hunger and also serves to deliver high amounts of protein and vitamins. It contains essential high-quality proteins such as leucine, isoleucine, valine, and tryptophan. Tryptophan itself has been linked to higher levels of the feel-good neurotransmitter serotonin. Grilled chicken breast and stir-fried vegetables can make for a picture perfect post-workout meal.