Nutrition and muscle recovery: What to eat after a workout

It’s crucial to carefully choose what you eat after a workout to provide your body with the necessary nutrients it needs. That’s the only way to get the most out of your exercise and maximize muscle recovery at the same time. So in this article, we’ll be talking about the nutritious foods you can eat after a workout and why you should include them in your diet.

Nutrition and muscle recovery: What to eat after a workout

1. Oyster Capsules

Oyster capsules are made from oyster meat, which are mollusks living in marine habitats. They contain a significant amount of zinc; the nutrient that helps with muscle recovery and repair. As a matter of fact, oysters are considered the ideal source of zinc because no other food contains as much zinc as they do.

Additionally, they can help you work out longer without experiencing any exhaustion or pain. This is all thanks to the amino acid taurine, which reduces lactic acid buildup, making your workout far more comfortable and enjoyable.

2. Beef Spleen Supplement

The spleen is the organ found in the abdomen of various animals, including cows. What’s truly impressive about the spleen is its nutrient profile; it is packed with minerals, vitamins, and proteins, helping your body in multiple ways. It is great for muscle recovery, elevates endurance, and decreases blood urea nitrogen levels.

This means that implementing a beef spleen supplement into your diet can provide you with the powerhouse of nutrients you need and experience the positive effects it comes with.

3. Fatty Fish

Fatty fish, such as salmon, sardines, and trout, can be wonderful sources of nutrients that help your body with muscle recovery. After all, a fish is a bioavailable protein source; a macronutrient that can facilitate muscle repair and regenerate muscle cells after workout-induced damage.

For best results, it’s recommended to consume around 30 grams or 1.1 ounces of protein after a workout. For reference, 113 grams or 4 ounces of cooked salmon can provide you with 29 grams or 1 ounce of protein.

Furthermore, fatty fish contain omega-3 fats that help reduce DOMS (delayed-onset muscle soreness), boost muscle growth, and fight inflammation.

4. Eggs

Eggs are often referred to as a highly nutrient-dense food favored by professional athletes. The reason is simple; eggs contain a high amount of bioavailable protein, so eating them after the workout stimulates muscle recovery.

Although a lot of people prefer eating only egg whites, experts recommend consuming whole eggs because they lead to greater muscle recovery. This can be caused by the nutrient-dense yolk, which provides your body with minerals, fatty acids, and vitamins. Some of them include vitamin A, the fatty acid palmitate, selenium, and zinc.

5. Dairy

Milk and various milk products, such as cottage cheese and yogurt, are considered post-exercise fuel because milk contains a high amount of protein that is necessary for muscle repair.

Additionally, milk and dairy products contain carbs. The combination of carbs and protein can support muscle growth, helping your muscles refill the glycogen stores; the stored form of sugar or glucose. But that’s not all; milk also comes with sodium, which is essential for rehydration.

6. Watermelon

Watermelon is hydrating, sweet, and packed with nutrients. Eating watermelon can also help with muscle recovery after exercise because it is rich in L-citrulline; the amino acid that is the building block for proteins. Additionally, it has antioxidant properties and increases nitric oxide (NO) production. The NO can improve cellular energy and enhance blood circulation to muscles.

In short, watermelon contains essential nutrients, such as amino acids, carbs, and antioxidants, which can promote muscle recovery and improve your exercise performance.

7. Starchy Vegetables

After an intense workout, your body loses glycogen, which is crucial for optimal athletic performance. This means that you need to replenish glycogen levels to get the most out of your workout. And the best way to do that is to eat food that contains high amounts of carbs. As you can tell, starchy vegetables belong to that same category, helping with muscle glycogen replenishment.

Beans, potatoes, sweet potatoes, and butternut squash are some of the foods you can eat after a workout to promote muscle recovery. Additionally, you can combine starchy vegetables with protein-rich food, such as chicken and eggs, to replenish glycogen stores and boost muscle recovery at the same time.

8. Pineapple

Pineapple is a great source of carbohydrates that can help you replenish muscle glycogen and promote muscle recovery. Furthermore, pineapple contains bromelain, which is an enzyme with anti-inflammatory properties. This means that bromelain can reduce inflammation and muscle soreness after intense exercise, as well as speed up the recovery process. Pineapple also contains a high amount of vitamin C, which is an antioxidant that fights muscle damage and oxidative stress.

9. Bananas

A banana can be a quick carb source after a workout. It is easily digestible and rich in potassium, magnesium, and simple sugars. It can help you replenish the glycogen and electrolytes you lost during the workout and promote muscle recovery. Additionally, bananas are a wonderful source of phytonutrients, which are known for their anti-inflammatory effects.

10. Chia Seeds

Chia seeds contain antioxidants, minerals, and vitamins, such as vitamins B1 and B2, niacin, phosphorus, potassium, magnesium, nine essential amino acids, omega-3 fatty acids, and calcium. All of these can provide you with multiple health benefits like promoting muscle recovery, improving digestion, and lowering cholesterol. Furthermore, chia seeds are a great source of fiber and protein, helping you feel fuller longer.

Final Thoughts

As you can see, your post-workout nutrition is just as important as the pre-workout one, which means that you need to provide your body with nutrient-rich food after an exercise. This will help you get the optimal results from your workouts and promote muscle recovery. Fortunately, there is a vast variety of nutrient sources you can enrich your diet with. All that’s left to do is for you to regularly implement them in it so you can start experiencing the benefits they come with.

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