Best Foods to Eat After a Workout to Build Muscle

Every second or third person visits the gym regularly to achieve different objectives. Some work to gain muscle mass, some want to lose weight, while there are many who are just looking to tone their bodies. Whatever your objective, it is imperative for you to manage your diet, in order to make the most of your hard work and time.

Gym experts understand that the most important meal is the one you take after exercise, because your muscles will be almost starving for nutrients for about an hour or so after a workout. The first hour after workout is referred to as the ‘golden hour’ because the food you will have during this period will play a vital role in building muscles.

Instructions

  • 1

    Amino acids

    After exercise, the first and the most important thing that your body needs are the amino acids. They play a huge role in making hormones and muscles and also strengthen the bones. Most of the health experts believe that amino acids are the building blocks of proteins in our body. By working out in the gym, we deplete some crucial amino acids like valine, glutamine, isoleucine and leucine; therefore, it is imperative for you to have a proper intake of amino acids after workout and eat chicken, meat, fish and eggs.

  • 2

    Carbohydrates

    Carbohydrates are also very important in gaining muscle mass. The glycogen level decreases in your body as a result of exercise, which is sugar’s storage form. Most top athletes ensure that their is sufficient glycogen in their body before any competition. A normal human body has the capacity to store approximately 1800 calories. The best way to have some carbohydrates is to have fresh vegetables and fruits. Bananas are always recommended after exercise.

  • 3

    Milk

    Milk is extremely vital for strengthening bones and gaining muscle mass. In the beginning, you should have a cup of milk after every workout, if you have not been taking it regularly in recent past. Gradually increase your intake of milk.

  • 4

    Intake of water


    You may have two or three glasses of plain water (not too cold) before a meal. However, you should try to have a minimum quantity of water during the meal and must not have water straight after having food. If you feel thirsty, wait for at least 30 minutes after the meal before drinking water.

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