Post-workout is a much-discussed and often neglected topic. Knowing what your body needs are essential. Read on for more.
When you exercise towards a weight gain fitness goal, like bodybuilders, a carbohydrate and protein-filled diet is a must. Generally, it helps to have a post-workout snack instead of waiting for the next meal. It prevents fogginess and dizziness and energizes you to complete the subsequent tasks of your day. Building massive muscles require you to consume calories to see growth in your muscles and stay strong enough to continue lifting even heavier weights. Are you collecting snacks to enhance your gains? We recommend adding these to your list:
- Protein Bar
Protein bars are a good source of fibre, iron, potassium, calcium, and vitamin b. As a post-workout snack, they can have a massive contribution to thickening your muscles. But, according to experts, you have to pick ones with 10 to 12 grams of protein and four to fewer grams of sugar.
- Protein Shake
After a 45-minute workout, it helps to consume a 15 to 30-g protein shake. You can choose a quality whey protein that is of quality, and online stores like pur-pharma is has one of many offers. If the recovery aims to rebuild worn-out muscles, mix a 100% whey protein powder with refreshing fruits and leafy greens. You can make half of the protein shake you usually make, then mix it with a juice of blended spinach, orange, banana, and a bit of ice.
- Hummus With Grilled Chicken Strips or Seed Crackers and Raw Veggies
You can have hummus with grilled chicken strips and raw veggies snack, or instead of chicken, add seed crackers. If you like both grilled chicken and seed crackers, you can use either one of the ingredients when you have them. Too many calories and fat can undo your hard workouts, but a grilled chicken skinless chicken is filled with lean protein and fewer calories. Cover it with hummus and crunchy uncooked vegetables to lower the overall calories. You can use veggies like carrot sticks, sugar snap peas, jicama sticks or cucumber slices. Alternatively, replace the chicken with seed crackers for carbohydrate and sodium-filled snacks.
- Greek Yoghourt
A low-fat plain greek yoghurt has proteins and enough calcium to help build your muscles. You can have it as it is or add berries for carbohydrates and to sweeten it a little. It’s a great post-workout snack because the daily calcium you lose through workout sweating is immediately replaced. You can also mix it with scoops of whey protein, honey and dark chocolate for a more refreshing dose.
- Cottage Cheese
Snacking on cottage cheese after a workout helps you rehydrate as it is filled with sodium. It has casein, a protein that digests slowly一making it safe even for people who work out at night. It doesn’t even have to be post-workout, but cottage cheese should be your go-to snack if you like snacking before you sleep. It will feed your biceps while you enjoy your sleep.
In Closing
There’s nothing wrong with having a light meal right after hitting the gym. Post-workout snacks are a must-have if you want more visible muscles. They should be filled with protein, calcium and other nutrients. But avoid too many calories and fats as they can undo all your hard work. Your snacks should lean more towards your workout goals and help you rehydrate and re-energise.
Last Updated on by kalidaspandian