Workouts are healthy, but they are also draining and detrimental to muscles if you don’t find a way to make up for all the energy and resources used. Luckily, a good meal plan will complement your workout regimen and neutralize the damaging effects of intensive workouts. We have listed below some of the foods that exercise buffs should include in their post-workout diets for quicker recovery and enhanced muscle gain or fat loss.
Spinach is a great anti-inflammatory food thanks to its assortment of vitamins (A, B, and C) and protein. It is a food you can add to your post-workout meal or incorporate in your protein shake without ruining the taste.
You may already know that all fruits are packed with antioxidants, which are great for muscle repair, but the capacity of each fruit is different. Blueberries contain the most antioxidants and double as a great source of carbohydrates.
Oatmeal has the edge on most of the foods on this list in that it is both a gluten-free source of muscle-friendly content, including antioxidants, fiber, minerals, and vitamins, and it is easy to prepare. And we shouldn’t forget that it can make you live longer, at least according to this 2016 study. Your oatmeal should not be boring. You can spice things up by adding cinnamon or sprinkling on some nuts, dates, chia seeds, dates, and blueberries. You can also try an oatmeal berry breakfast smoothie. It is one of those smart kitchen hacks you wish you knew earlier. It is delicious and is a perfect energy booster.
4. Green tea
A 2018 study shows that people who took green tea after workout reduced damage to their muscles and recovered more quickly. Green tea is rich in polyphenols and antioxidants, which regulate the enhanced oxidation in tissues during exercise.
Bananas are an excellent addition to your diet if you want something with the best combination of savory and anti-inflammatory properties. Bananas are packed with two of the most muscle-friendly nutrients – potassium and carbohydrates – which the body needs; especially after intense exercise.
6. Taro roots
Rich in fiber and carbohydrates, taro roots provide the raw materials your body needs to self-repair. You can combine them with a protein to create a more balanced post-workout meal. They also add to your workout efforts if your objective is to pack on muscle rather than shed pounds.
7. Chia seeds
Albeit not all good for your taste buds, chia seeds are an incredibly useful source of protein and omega-3 fatty acids. They contain the entire assortment of essential amino acids and provide minerals such as calcium, iron, magnesium, and anti-inflammatory fat – essential for muscle recovery.
Kitchens are never short of protein sources, but eggs are up there with the body’s favorites. They are packed with vitamins B, D, and E, potassium, biotin, omega-3 fatty acids, and folic acid, which you need to keep your body replenished after a draining workout session. Consider blending eggs with carbs such as potatoes, rice, or oatmeal for more efficient restocking of your glycogen stores.
A workout plan is most productive when paired with a healthy meal plan. Include the above foods in your diet to get the most out of your gym sessions and boost your overall health.