Eating within 45 minutes after a workout helps us to rebuild muscle proteins and glycogen stores. It also helps stimulate growth of new muscle. So look for,
– Protein Helps Repair and Build Muscle
– Carbs Help With Recovery, and
– Fat is not that bad
Here is sample of each :
Carbs
Sweet potatoes
Chocolate milk
Quinoa
Fruits (pineapple, berries, banana, kiwi)
Rice cakes
Rice
Oatmeal
Potatoes
Pasta
Dark, leafy green vegetables
Protein
Eggs
Greek yogurt
Cottage cheese
Salmon
Chicken
Protein bar
Tuna
Fats
Avocados
Nuts
Nut butters
Trail mix (dried fruits and nuts)
We also need to drink water before and after a workout.
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