If you want to build muscles and optimize your post-workout nutrition, simply eat better recovery foods.
Eat quality carbs and lean proteins, in a 3:1 ratio, and also include quality vegetable fats.
This will help you have a quicker recovery, build muscles and connective tissue, reduce muscle soreness, and improve immunity.
Here are some foods you should consider:
1. Bananas are good sources of vitamins and minerals, especially B vitamins and potassium – potassium-rich foods should be seen as a preventative measure for muscle cramps.
2. Blueberries are loaded with antioxidants, helping prevent free radical damage to your muscles from a workout. Eating a bluebberies shake pre- and post-workout was mentioned by the Journal of the International Society of Sports Nutrition to accelerate muscle recovery.
3. Avocado – did you know that avocado is actually a fruit? A source of healthy fats and electrolytes like potassium and magnesium, it can help reduce muscle cramps after workout and improve muscle contraction. Avocados can also improve cholesterol levels and cardiovascular health.
4. Salmon is a source of quality proteins, omega 3 fatty acids and potassium, which make it an excellent choice for muscles recovery. Proteins help build new muscles and connective tissue, the omega 3 fatty acids help reduce inflammation and support cardiovascular health, and potassium can reduce and prevent muscle cramps.
5. Whole eggs are a source of quality animal protein, which help support muscles and joints. One large egg contains 6 grams of high-quality protein with all nine essential amino acids – the “building blocks” of muscles and connective tissue. Eggs are also important sources of vitamins and minerals – vitamins A, E, K and the B vitamins group. Most healthy individuals can eat up to 7 whole eggs a week (due to the egg yolk which is high in cholesterol).
6. Ricotta is an important source of protein for people who are trying to build muscles because it has a very high content of whey protein. This is a natural, healthy alternative to protein shakes, and helps build muscles and connective tissue.
Dairy Australia dietitian Maree Garside says: “Ricotta cheese is a tasty and versatile food that contains the type of protein that helps regenerate tired muscles after sport. Other dairy foods ” like milk and yogurt ” provide smaller amounts of whey protein along with much needed fluid and carbohydrate.”
7. Cottage cheese is popular among people who exercise. It is a solid source of muscle-building protein.
8. Potatoes are rich in carbohydrates, which are a necessary energy source and help with post-workout recovery. Potatoes are a good source of potassium, which can help muscle recovery and prevent cramps.
9. Whole-grain bread is a source of carbohydrates, which is also good (but not best) for muscle building.
10. Quinoa is high in protein (24g per cup) and fiber, and contains all nine amino acids essential for muscle building. It is also high in magnesium and iron. This makes quinoa an excellent food to add to your post-workout meal, making it a high-quality source of protein.