The after is just as important as the before.
You’ve controlled yourself well over the course of the day. Maybe you had to skip breakfast because you were in a hurry and you only allow yourself a light lunch, so you had a small salad. It’s your gym day so you hit the gym after work, so now, not only are you feeling the burn in your muscles, you’re feeling the burn in your stomach as well. THIS is the most important time to consider what you’re going to be putting into your face – after a workout.
Research has shown our bodies are most effective at replacing lost carbs and prioritizing muscle growth and repair. This means our bodies require meals rich in carbs to replenish fuel reserves in our muscles, lean protein for muscle repair and growth, as well as plenty of liquids and electrolytes for effective rehydration. However, this doesn’t mean a complete change in our diets is in order. There are plenty of foods we can eat that we are already familiar with.
Salmon is high in protein; it’s a fish that even the non-fish eaters can tolerate well, and it’s rich in other highly beneficial nutrients. It is recommended by many nutritionists to eat 3 ounces of salmon fillet for 20 grams of protein.
Eggs are another food we probably consume on a daily basis, taking for granted the many benefits the macro-cell provides us with. Eggs are also great sources of protein and are packed with vitamins and omega-3 fatty acids.
Rice, potatoes, and oatmeal are nutritious sources of carbohydrates, which are important in replenishing your muscle’s energy or glycogen stores after a workout. Adding them to a dish with salmon or eggs is not only a great way to give your body back what it has lost, but it will also taste great (as long as you follow recipes well).