If you have been hitting the gym for a few weeks or months, you should now be focusing on your diet. However, the ever-present debate in the fitness community is what, when, and how much to eat. Newcomers have it especially hard because they have to completely haul the way they have food and figure out the right way of doing it.
One of the golden laws of weight loss or muscle building dieting is consuming more proteins than carbohydrates. Another requirement that fitness enthusiasts follow religiously is their post-workout meal that is rich in protein and carbs. Those who follow this rule to eat protein after workout buys online their whey powders or bars. But why do we need protein in our post-workout meal? Let us find out.
Why should you have protein after a workout?
Fitness gurus swear by what they call the ‘anabolic window,’ a time frame post-workout within which to consume protein to maximize muscle growth and gains from the exercise. They claim that this is the time that muscles absorb the most protein needed to rebuild and repair the damaged tissues.
To understand this, you need a quick biology lesson. Muscles are essentially made up of amino acids, the building blocks of our body. During the workout, muscles undergo a lot of stress and end up with microscopic damages. Unfortunately, this also depletes the protein in our body. For you to be able to continue working out the way you do the next day, your muscles need to be repaired, and that can only be done by proteins (chain of amino acids).
Consuming sufficient protein after workout and throughout the day will give your body the amino acids it needs to repair and rebuild the damaged muscles. It also promotes building new muscles as well.
Protein-rich foods to have post-workout
Now that you understand the importance of protein in your body doesn’t jump the gun. Many who decide to consume protein after workout buy online all kinds of supplements. While that is not a bad option, you may want to take a look at some natural sources of protein, as well.
- Greek Yogurt
Yogurt is a great source of protein and the perfect excellent workout meal, especially Greek. Greek yogurt is found to have twice the amount of protein than its regular counterparts. Combine it with fruits or cereal, and you have a perfect balance between carbs and proteins.
- Flavored milk
Flavored milk has a tremendous carb-protein ratio and helps in muscle recovery. An 8-ounce glass of 2% milk (flavored) gives about 12g of carbs for 8g of protein. To make this combo better, blend in a banana or any other fresh fruit.
If you are a vegetarian or vegan, you know the struggle of finding all the necessary nutrients, especially proteins from a plant-based diet. Quinoa is the answer to all your protein woes. It is a complete protein, which means it has all the essential amino acids. Moreover, quinoa is quite filling and gives 8g of proteins per serving.
- Trail Mix
A trail mix is usually a combination of a variety of nuts and dried fruits. This is one of the things that people who have protein after workout buy online. However, when choosing one, make sure it is low on sodium, sugar, and saturated fats.
- Cottage Cheese
Cottage cheese, being a curd of pasteurized cow’s milk, is an excellent source of a complex protein, Casein. Casein is as effective as why in promoting muscle growth and takes longer to breakdown. The increased breakdown time prevents muscles from breaking down after a workout while making you feel fuller for a longer time.
- Whey Powder
Whey powder is the first thing that people who consume Buy Weight Gainer Supplements. Whey powder shakes are easier to digest and absorb by your body and contain a high amount of protein in them.
Proteins are the building blocks of our bodies. An intense workout can lead to their breakdown. Intake of protein post-workout can help repair and rebuild the damaged muscles. Therefore, fitness enthusiasts and beginners alike should have protein after workout and buy online the powders and trail mixes.