There is nothing like the feeling of content and accomplishment that you get after a session of intense workout at the gym. If you want to improve the strength and fitness of your body, then hitting the gym is one of the best ways to attain it. In today’s fast-paced life, it is difficult to find a place to exercise your body correctly, and the gym provides you all the types of equipment along with a trainer to guide you in the process.
The human body requires an adequate amount of exercise to keep it in proper working condition. However, exercise alone will not help you in building muscles and obtaining the perfect ripped physique that you want. Nutrition and rest are equally important in building up your body. With the proper nutrition, you can provide the essential ingredients that your body requires to rebuild your muscles after an intense workout session.
During a workout, the muscles in your body deplete their glycogen reserves. A balanced post-workout meal consisting of proteins, carbohydrates, minerals, vitamins, and fatty acids allows you to restore glycogen and start the rebuilding process immediately. The perfect time to have your post-workout meal is between 15 to 30 minutes of ending your workout. This article brings to you the five post-recovery nutrition diet guys need after the gym.
5 Post Recovery Nutrition Diet Guys Need After Gym
1. Sweet Potatoes
Many people make the mistake of excessively concentrating on only proteins in their post-workout meals. However, you need carbohydrates, as well, as they are the fuel your muscles use to perform activities during your workout. Sweet potatoes are an excellent source of nutrient-dense carbohydrates, which makes it an ideal food for consuming after workouts.
Consuming foods rich in carbohydrates aids in preventing the drop in your immune system after an intense workout. You don’t have to worry about carbohydrates forming fat deposits as they will extinguish as energy during your workout sessions. An easy way to prepare sweet potatoes is microwaving for 6 minutes and mashing it along with applesauce and ginger powder.
Having sweet potatoes after workouts aids in replenishing the carbohydrates in your muscles that are essential for performing explosive muscular movements in workouts. Besides, sweet potatoes are also rich in Vitamin A and healthy fiber, which keeps you satiated for longer. You can pair it with a food rich in beta carotenes such as pumpkin for adding to your post-workout smoothie or oatmeal bowl.
2. Herbal Tea
Herbal tea has an abundance of health benefits and can give a boost to your body after a rigorous workout. According to a study published in the British Journal Of Nutrition, those drinking herbal tea three times a day have a higher recovery rate than those who only consume water after workouts. Herbal tea and green tea contains an abundance of phenol antioxidants that fights against free radicals, which cause inflammation and aging in the body.
You can also drink the brew before the workout for stimulating your body and increasing your energy. To prepare the brew, you need to heat a liter of water to a boil and add the herbal tea bag or a tablespoon of loose tea leaf powder. Then you can chill it in your fridge for 4 hours and squeeze the juice of a lemon in it before consumption after working out.
Herbal tea also enhances metabolism, thus allowing your body to release more energy. You can also buy SARMs or Selective Androgen Receptor Modulators to improve your energy to help you in powering through your workouts.
3. Chia Seeds
Chia Seeds are a complete superfood that you can eat after workouts as they contain all the nine essential amino acids that a human body requires. Moreover, chia seeds also contain a cast array of minerals such as magnesium, calcium, and iron, as well as healthy fats. These constituents repress inflammation in the body that occurs after a workout and aid in play a supportive role in recovery, which is as important as exercise.
There are several simple preparations you may use for consuming chia seeds in your post-workout meal. You can add it along with greek yogurt for a fast preparation or add it to your smoothies. You can also make a delicious chia seed pudding if you have ample time and top it with freshly cut fruits and coconut milk for a refreshing meal. Chia seeds are also full of antioxidants and healthy fibers that are healthy for your gut and aid in recovery.
Blueberries are one of the best things to eat after working out as they have copious amounts of water and complex carbohydrates. Blueberries contain anthocyanins that give them a unique hue and also have anti-inflammatory properties enabling your muscles to recover faster. They also digest slower due to the larger amounts of fiber and provide a steady stream of energy to the body.
Blueberries have beneficial properties, such as preventing obesity, diabetes, heart disease, and cancer. The secret behind these properties is due to manganese, Vitamins K, and C. There are several ways to consume blueberries in your post-workout meal. You can consume them raw or add them to your shake or yogurt bowl.
Oatmeals are a simple source of nutrition that is easy to prepare, and they can double up as a potent post-workout meal. According to researchers from Harvard University, consuming 33 grams of oatmeal a day can reduce the chance of premature death by 9 percent. There are several variations available in the preparation of oatmeal, such as cooking it into a warm oatmeal bowl or adding it to your pancakes or shakes.
Regular exercise and nutrition not only develop your physical body, but they are also hugely beneficial to your mental health. Your body requires more nutrients during tough workouts. The reason is that you need to repair the muscles that break while you are exercising, thereby making you stronger and more muscular. With the right nutrition, you can keep pushing your body to the limits every day in your workouts.
You also need micronutrients in sufficient quantities to keep your body in optimum condition, along with proteins and carbohydrates. If you do not follow the proper nutrition requirements, you may become exhausted within a few days, which will prevent you from reaching your workout objectives. Thus, it is essential to keep up your metabolism and hydrate yourself regularly. You also need to eat your meals at the optimal time and stick to it.