5 Ways to Maximize Your Post-Workout Recovery
In order to have an effective workout, you’ll need to fuel your body with proper nutrients to keep it strong and ready to pump iron. Both pre and post-workout meals are of great importance because the foods you consume before hitting the gym should offer you energy without making you feel bloated or nauseous, while post-workout foods need to maximize recovery and help build muscles. Therefore, check out what are the best ways to recover after a strenuous workout and which foods will help you be stronger, faster and fitter.
Tart cherry juice is gold
Tart cherry juice is loaded with nutrients such as iron and potassium. It can help with recovery because it’s rich in anthocyanins which promote anti-inflammatory processes in the body. Thanks to a high concentration of potassium, tart cherry juice helps maintain blood pressure and improves hydration, muscle recovery and digestion. If you’re battling stubborn fat, tart cherry juice will not only help with post-workout recovery but also adjust your body’s metabolism and help you burn the belly fat quicker. According to a study, tart cherry juice is also very beneficial when it comes to treating insomnia problems, apparently having the similar effects of melatonin and valerian.
Consume plenty of proteins
Exercise triggers the breakdown of muscle protein, which means you’ll need to supplement your diet with loads of protein in order to compensate for the loss. By consuming enough protein after a workout, you’ll offer your body a sufficient amount of amino acids needed for protein rebuild and repair. It’s important to have a pre-workout meal at least 2 hours before a workout in order to avoid bloating, nausea and cramping. What’s more, if you opt for protein shakes such as Bulk Nutrients meal, not only will you have a light but also a meal with far better nutritional qualities, a great spread of macro and micronutrients. Eggs are great protein examples too, as they increase the rate of protein synthesis after a workout. For a tasty snack after a workout, mix a few hard-boiled eggs with
Include smoked salmon into your diet
As research suggests, mackerel, sardines, and salmon’s omega-3 fatty acids contribute to lower levels of delayed onset muscle soreness after a strenuous workout. Omega-3 fatty acids are also responsible for increasing muscle protein synthesis. One of the best ways to incorporate more omega-3s into your diet is to have at least 3 ounces of sliced smoked salmon after a workout Mix it with some cream cheese and a small whole-grain wrap and pickled beets for the best after-workout snack.
Pack on carbs too
Even though you may be hesitant about consuming carbs after a workout, you need them to restore your glycogen which your body has used during the workout. What’s more, precisely the fact that you’re constantly active will ensure that carbs you consume are used as energy instead of stored fat. Depending on the type of workout, the body will use less or more glycogen. Therefore, if you like to swim or run, for example, you’ll need plenty of carbs to replenish a large amount of glycogen. Sweet potatoes, rice, oatmeal, quinoas, pasta and leafy vegetables are all great sources of carbs that your body will need after a strenuous workout to recover and replenish glycogen. Potatoes will also lessen the possible drop in your immune system after intense exercise.
Try ricotta cheese
Kickstarting the muscle-building process can be done with a simple dairy intake every day. Namely, a 1/2-cup serving of ricotta will offer you approximately 14 grams of milk protein necessary to build muscle. Furthermore, ricotta cheese is also a great source of whey protein, high in the essential amino acid leucine. This amino acid is very effective at promoting new muscle growth. Mix ½ teaspoon of vanilla extract and ½ cup part-skim ricotta cheese, add a ½ cup of berries and 1/3 cup granola for a yummy post-workout meal.
In order to build lean muscle and promote recovery after a workout, it’s essential that you eat a balanced diet. Don’t be afraid to mix in some carbs with those healthy proteins, because not only will carbs stimulate muscle protein synthesis, but also enhance performance for future workouts and improve recovery. Therefore, be sure to have tart cherry juice, potatoes, ricotta cheese, and meal replacement shakes if you want to get the most out of your workout.