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.
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.
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.
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.