Post Workout Meals For Maximum Growth And Fast Recovery
For maximum muscle growth and recovery, you must know about a few must-eat post workout meals. You might be tempted to eat a bucket of fries or even a delicious tower burger but there aren’t many nutritional benefits to eating that as opposed to a meal with calculated macros.
Whenever you eat something before going to the gym, your body burns it as fuel and breaks down glycogen for energy. Also, it will use the protein to aid your muscles.
However, it has been seen that your body is better at absorbing carbs and proteins within 45 minutes after your workout. Which means, your post workout meals must be rich with protein and carbs.
Manuel Villacorta, R.D., who is a spokesperson for American Dietetic Association says, “To build muscles, you should consume 30g of protein and 35g of carbs within 15-minutes of your workout.
And those who want to stay in shape or lose weight can eat within 45-minutes or even an hour.”
Having said that, here are 5 perfect post workout meals you should be eating for good recovery and maximum gains.
Post Workout Meals
1. Greek Yogurt
It’s delicious, contains double the amount of protein as compared to the regular yogurt and is rich with carbs. You can mix it with your cereal or even toss some fruits in it for extra taste.
Fresh berries and yogurt are always a great combination. It may taste slightly sour and thicker but in overall, it’s great for your muscles and contains zero fats.
2. Wholegrain Breakfast Cereal
I know we love to eat cereals in the morning for our breakfast but eating this snack after your workout can inject some high-protein, high-fiber, low sugar and carbs into your body and muscles.
In fact, it gives a quick recovery from the fatigue and stress and can be topped with almond butter or your whey protein to add more taste.
3. Protein Pancakes
These delicious protein pancakes serve a ton of carbs and protein that provides quick recovery to your muscle tissues and gives them with all the necessary amino acids that help your muscles stay anabolic.
To prepare this dish, mix four egg whites, ½ cup of cottage cheese, ½ cup of rolled oats, 1/8 tsp. of baking powder and ½ tsp. of pure vanilla extract in a bowl or food processor.
Now cook it on preheated griddle on low heat until you see bubbles. Flip it and allow it to cool for a minute.
4. Beef and Squash with Marinara
Nothing can kill that craving you have for a juicy bite of meat after an intense workout except for a beef and squash marinara. My mouth already watering…
It’s rich with creatine, which gives a boost of energy, and extracts the healthy fats that satisfy your hunger. The starchy squash gradually digests and keeps the hunger away.
Simply take eight ounces of lean grass-fed beef, add salt and pepper as per taste and cook one whole butternut squash for 45 minutes. Mix the two ingredients together in a pan. Now add four ounces of marinara sauce (whichever you like) and eat.
5. Scramble Eggs
I could have just added plain egg whites but they bore every time and it tastes damn awful. In that case, how about scrambled eggs? It’s delicious, rich with vitamins, minerals and omega-3 fats and an option that you can consider after your workout.
To prepare this meal, scramble four whole eggs with two added egg whites. Now chop up some mushrooms, red bell peppers, spinach, and onions. Add a ¼ cup of diced lean ham or bacon. Cook it and serve with a fresh fruit on the side.