If you have decided to hit the gym recently or you have been doing sports for a while, then you know the importance of proper dieting. “You are what you eat” is a saying that couldn’t be truer in this case. You need the right nutrients to give you strength and the “material” to build your muscle mass.
However, taking care of what you eat after the workout is over is equally, if not more important. Certain foods promise to instantly boost your energy levels so you won’t feel too tired or worn down.
In case you are wondering what your next post-practice meal should look like, be sure to continue reading to find out more about the best food to eat after an intense workout.
The importance of protein intake
You probably already know that proteins are the building blocks of muscles. That is why you have includes foods like meat, mushrooms, egg, etc. into your daily diet. What you might have missed to research is what happens with these proteins during intense physical activity.
Muscle proteins break down as the result of all that running and weightlifting, leaving your metabolism to crave for more nutrients. In other words, your body’s protein reserves get broken down so you need to replenish them as soon as possible.
On average, 20 to 40 grams of protein is necessary to restock on this important compound. If you’re working out in the afternoon, be sure to eat a beefy (literally) dinner.
In terms of actual meals that can boost your protein intake, eggs and fish meat top the scales. Further on, you can consume dairy products including Greek yoghurt and cottage cheese.
When it comes to fish, tuna and salmon are by far the most nutritious species to include on the menu. In fact, all meat products are rich in protein but chicken meat is the best quality kind.
Finally, any animal or plant-based powdered protein or a simple protein bar is also a food alternative to cooked food if you lack the time to prepare it.
Another store that gets depleted during physical activity is glycogen. It is directly related to carbon-hydrates in your body so the first meals you eat after training should be rich in carbs.
There are two grounds rules when it comes to carbing up. First, you need to consume the necessary quantity of carbon-hydrate with … Read the rest