September 4, 2024
Madhura Mohan
Post-Workout Snacks For Muscle Building & Recovery
H
ow would you feel after a tough workout? Your muscles are sapped, and you feel starved and worn out, correct? Why do you think this happens? Your body releases the stress hormone cortisol during exercise while the muscles use up the glycogen stores and your body is depleted of the essential nutrients. No wonder, you feel fatigued and crave carb sources which help restore the depleted glycogen stores and protein sources which help in repairing the damaged muscle tissue.
Most of the time, reaching for protein shakes after the workout sessions has become a ritual. And while there’s no denying that consuming protein shakes post-workout does a lot in helping recover from intense workout sessions the same ritual gets pretty boring sometimes. You must be informed that there exist many other snack options besides just the protein shake.
In this blog, we’ll share with you some quick and easy-to-make snack options that you can reach for post-workout…
MUSCLE RECOVERY FOODS TO SNACK ON AFTER YOUR WORKOUTS
Within 30 minutes post-workout, it’s crucial to consume a combination of carbohydrates and protein.
Carb-rich foods help replenish the glycogen stores (the stored form of glucose in the muscles), which will give you the energy you need to recover and perform at your best.
Foods rich in protein help repair the muscles and enable the body to recover faster and grow bigger.
BANANAS WITH PEANUT BUTTER
The nutritional profile of banana makes it a perfect snack that could be easily consumed post-workout. Bananas contain simple carbs that help restore the muscle glycogen stores that have been exhausted during the workout.
Bananas contain potassium and magnesium that help the body maintain fluid balance and avoid muscle cramps. These nutrients help in maintaining muscle relaxation and reduce muscle soreness.
Other than that, bananas contain vitamin B6, which is helpful in the metabolism of protein.
Peanut butter is a great source of protein, which helps in repair and muscle building. The healthy fats in peanut butter keep you satisfied, reduce inflammation, and reduce muscle soreness.
The combination of bananas and peanut butter is very easy and quick to access after a workout. The combination is easy on the stomach, helps restore energy levels and repairs the muscle tissue – all factors that contribute to faster muscle recovery.
OATMEAL WITH PEANUT BUTTER
Oatmeal with peanut butter is a delicious and nutritious post-workout recovery snack. Oatmeal contains complex carbs that help provide energy by replenishing the glycogen stores. Peanut butter contains good fiber which helps sustain energy levels for longer and the protein content promotes faster recovery.
Being rich in healthy fats and protein, peanut butter helps replenish energy stores, reduce muscle cramps, and assist in faster recovery after an intense workout.
A combination of oatmeal and peanut butter makes it a nutrient-dense snack that supports glycogen replenishment and enhances faster muscle synthesis and recovery after a workout.
EGGS & AVOCADO
Eggs are a quick-to-prepare and convenient protein-rich snack that is effective for post-workout recovery. Eggs are a rich source of complete protein and therefore have the potential to stimulate muscle protein synthesis.
Eggs are also excellent sources of vitamin B6, vitamin D, sodium and potassium. These nutrients are important for energy production, bone health, maintenance of muscle function, and immune function.
Eggs are versatile, flexible options that you can eat plain, combine with whole grain bread toast, mix with vegetables, and consume with vegetable omelettes or cheese omelettes.
Avocados have healthy fats which contribute to a decrease in overall inflammation levels, the potassium in avocados helps replenish the lost electrolytes after working out. Combining avocados with eggs can make for a well-rounded post-workout recovery snack.
WATERMELON & CHIA SEEDS
Watermelon is one of the best hydrating fruits that helps replenish the lost electrolytes during exercise. Watermelon contains potassium and magnesium which helps maintain muscle function. It also contains citrulline which improves the circulation of oxygen and nutrients to the muscles, reduces muscle soreness and improves exercise performance. Watermelon is a good source of vitamin C which helps enhance immunity and reduce inflammation in the body.
Chia seeds are rich in omega-3 fatty acids which help fight the oxidative stress and inflammation caused by intense workouts. The protein content of chia seeds will assist in muscle repair and muscle growth, while the fiber content helps sustain energy levels and boost recovery.
Blending chia seeds with watermelon can make a refreshing, restoring and effective post-workout snack.
SPINACH & QUINOA
The sodium, potassium, iron, magnesium, and vitamin C in spinach help maintain electrolyte balance and reduce oxidative stress, and inflammation resulting from heavy workouts. Consuming spinach post-workout can boost muscle recovery.
Quinoa is rich in carbs which help restore the muscle glycogen stores after your exercise. Quinoa contains iron, magnesium, and phosphorus which help in lowering muscle cramps, producing energy and restoring muscles.
YOGURT WITH BERRIES
Yogurt is a good protein source that helps repair and rebuild muscles after a workout. Yogurt contains probiotics that help promote a healthy gut, something very important to help improve nutrient absorption and delivery post-workout. The carb content in yogurt helps replenish muscle glycogen stores that may have been spent during exercise. Yogurt is also a good source of calcium which is important for muscle function, preventing muscle cramps, and supporting bone health.
Berries like strawberries, blueberries, and raspberries are small yet nutritional giants. Berries have a package of antioxidants, flavonoids, and vitamin C which help reduce inflammation and muscle damage. The natural sugars in berries help replenish the glycogen in muscles and assist in recovery.
Combining yogurt with berries makes for a tasty, satiating, nutritious and powerful snack for post-workout recovery.
PEANUT CHIKKI
Peanut/groundnut Chikki is one of the best plant-based Indian snacks that could be helpful for post-workout recovery.
Peanuts are a great source of protein which plays a role in building muscle fibers following exercise. Peanut butter contains healthy fats which provide a sustained energy release and help in reducing inflammation. The fiber content contributes to the improvement of satiety and jaggery in peanut butter provides quick carbs to help restore the glycogen stores depleted during exercise.
Peanuts contain magnesium and potassium which are essential in muscle contraction and relaxation and consequently help prevent cramps.
Peanut Chikki is a delicious, and nutritious snack that could help with post-workout recovery.
SPROUTED MOONG SALAD
Sprouted moong beans are plant-based proteins that help in muscle repair and growth. The sprouted moong salad provides carbohydrates that help replenish the glycogen stores in muscles after a workout. Iron, vitamin B6 and magnesium in sprouted moong salad help in the transportation of oxygen, support muscle function, prevent muscle cramps, and maintain electrolyte balance. The high fiber present in sprouted moong salad helps in better digestion and maintains stable blood sugar levels. Vitamin C and vitamin B6 help to support immune function and assist in the absorption of iron.
Sprout salad is a light and nutritious snack that is an effective option for muscle recovery and overall health.
There you have it – the best snacks to refuel your body after an intense workout. Recovery after working out is about refuelling and rebuilding your body with the right nutrition…
By adding these snacks to your daily routine, you'll be improving your recovery and setting yourself up for a better workout the next time around…
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