You've just finished your last rep; now you'll need to focus on recovery. We asked the experts what to eat so you replenish your energy and repair your muscles.
You’ve blasted out a deadly session at the gym, the sweat is lashing off you and you know your muscles are going to be sore in the morning. You go, girlfriend.
Now though, you’ll need to focus on recovery, and that means scoffing foods that offer your body what it needs to repair itself.
The ideal post-workout meal should fulfill three things, explains nutritional coach Lyda Borgsteijn. “It will replenish lost energy stores, increase muscle size or quality and repair damage caused by the workout. As well as that it can also improve fat burning and decrease muscle soreness.”
Right, so what should you be eating? “When thinking about your post workout meal note that your muscles are primed to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength,” explains Lyda. “So when looking at what to eat, focus on two things: Protein and carbohydrates.”
Recalibrated bodies personal trainer Amanda Moroney tells us what she opts for post-workout.
“This is one of the fastest releasing forms of protein around, so it’s quick digesting,” explains Amanda. “This means it quickly reaches the muscles to provide amino acids for repair and recovery.” Mix a scoop into a litre of water post-training and guzzle within 30 minutes of your session.
“Banana and blueberries are a great source of potassium and magnesium so help with replacing essential electrolytes lost during training,” explains Amanda “This combination also helps reduce inflammation within the body, which is a given during a tough session. I blend my protein powder together with this mix and drink immediately after finishing the session.”
Training on the reg? You’ll need to stock up on lean protein like chicken and fish. “This will provide the body with all essential and non-essential amino acids,” says Amanda. “When lifting weights, micro-tears occur within the muscle tissue so it’s important to provide your body with enough protein in the post-training window to assist with repair.”
“Although high GI foods have a bad wrap, unprocessed high GI foods in fact aid in minimising fat storage and increasing muscle recovery post training.” High GI foods include rice and potatoes, making them a great choice after your workout.
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