Some classic protein-rich post-workout staples include eggs, turkey breast, grilled chicken, beef jerky, plain and unsweetened Greek yogurt, tofu, edamame (with soy being a terrific plant protein option), and even quinoa — a complete plant-based protein alternative that offers all nine essential amino acids to boost ...
After a workout, you should be getting a healthy balance of protein and carbohydrates. Great post-workout protein sources include lean meat, like fish and chicken, and grains like quinoa. Include additional vitamins and nutrients in your post-workout meals with avocados and leafy greens.
Ideally, protein should be eaten within 30 minutes of finishing a workout. Combined with simple carbohydrates (i.e., sugar), your post-exercise snack can help both replenish energy stores and rebuild muscle.
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
Your body needs protein to build and repair tissues, so if you aren't eating enough, your muscles won't have the material they need to grow. You could feel “punch drunk” after working out, your arms and other muscles might ache more than usual, and your body may even feel generally weaker.
Generally speaking, whey protein is going to be your go-to most quickly absorbed protein source. I like to consume whey protein when I am looking to give my body the quickest access to protein, which is in the morning when I first am “breaking my fast” from sleeping and before, during, and post workout.
Carbohydrates. Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after intense exercise. Consuming carbohydrates as part of a post-workout snack also helps to replenish glycogen stores.
Rule No. 1: “Avoid pure protein right after the workout, because your body will just use it as energy again,” says Collingwood. Also, steer clear of foods that are mostly sugar (cookies, candy and the like) or mostly fat like a handful of nuts (without yogurt or fruit to balance the fat) or fried foods.
Best for muscle recovery: Optimum Nutrition Gold Standard Protein Shake, Chocolate. This shake's protein sources include milk protein isolate, milk protein concentrate, whey protein concentrate, and calcium caseinate. The company claims that it can improve muscle recovery.
How much protein do I need? Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men).
Increase protease-rich food in your diet
Protease is an essential digestive enzyme that helps break down protein into small peptides and amino acids for better protein absorption. Food items rich in protease include fig, kiwi, mango, papaya, pineapple, and yoghurt.
So a quick, cold shower sounds rather tempting but you need to hold your horses right there. It is considered absolutely essential to wait for at least 20 minutes after your workout before you hit the shower.
Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.
To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
If you're experiencing muscle soreness, you may need only two or three days of rest. Another option is to alternate your workouts to avoid overusing certain muscle groups. For example, if your upper body is sore, work out your lower body the next time you exercise instead.