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What to eat after a workout for weight loss?
However, the only way you will reap the benefits of your training. And build muscle is by providing your body with the resources it needs to recover with a diet plan high protein.
And there is no question that some options are significantly better than others after training. So, I want to give you 10 of the best bodybuilding diet plan foods you should eat after a workout.
And the first category that I list for the bodybuilding diet plan, of course, protein. It is essential to consume protein in your post workout meal. Because the amino acids found in protein are the building blocks of your muscles.
In fact, building muscle is about creating a positive protein turnover rate. This literally means that your body has to add more amino acids to a muscle. Then the amount is regularly broken down.
Now, most of you have probably already heard of the.
Which is a myth that suggests that you should ingest your protein shake as quickly as possible after a workout. Although it is not true that you need to ingest protein immediately after a workout.
It’s a good guideline to try to get at least a minimum of 20 grams of protein within an hour. And a half after finishing your workout.
Keep in mind that if you train on an empty stomach as I do. It’s better to have that protein sooner rather than later. Because there will be fewer amino acids circulating throughout your body since you didn’t eat any protein before your workout.
On the other hand, if you ate and consumed a lot of protein before your workout. You can probably get away with extending that time frame even beyond the hour and a half mark.
But consuming protein within that hour. And a half after finishing your workout is generally a good guideline to aim for.
So, the first and one of the best protein sources of bodybuilding diet plan after training is whey protein. Whey is a fast-digesting protein source that is especially beneficial if you train on an empty stomach.
Because it is digested quickly and causes a rapid increase in amino acids. That will quickly become available for your body to use for muscle repair and rerecovered. You should customize your diet plan high protein meal after exercise.
As a result, whey protein will stimulate protein synthesis. Which is the accumulation of new muscle fibers which is best for post workout meal. And it will do so faster than slower digesting protein sources like casein. The best part about whey protein is that it is one of the best sources of leucine in the world.
Which turns out to be the most important amino acid for muscle growth. This is because leucine activates mTOR. What is the main muscle-building pathway in the human body? That’s why simply sipping a whey protein shake can be a great source of protein after training. Especially if you’re short on time.
Now, while casein isn’t the best source of protein. If you’re training on a fasting state, it still has a similar nutritional profile to weigh in, however, casein has other qualities that may make it an even better option. If you don’t train on an empty stomach.
This is because whey is actually not as effective as casein in preventing muscle protein breakdown. And remember that to build muscle we want to reduce muscle protein breakdown and increase muscle protein synthesis.
Casein may also be more beneficial for fat loss due to the fact that it is digested more slowly. This helps you feel full longer.
In a study, they compared people who took a gut supplement with a waste supplement or a placebo after weight training what to eat after a workout for weight loss.
The researchers found that not only did the casein group experienced more than twice the muscle growth compared to the whey protein group.
But they also lost twice as much fat. So for everyone who has a pre-workout meal and doesn’t train on an empty stomach, they may want to take a closer look at casein rather than whey post workout meal. Now that casein and whey are good postworkout meal options.
It should come as no surprise that milk is also a great option. This is because both casein and whey are derived from cow’s milk, and based on available research. Milk appears to be an equally excellent choice.
For example, in a study published a few years ago, researchers found that drinking whole milk stimulated muscle protein synthesis to a degree similar to whey protein. Interestingly, research shows that whole milk stimulates muscle protein synthesis better than skim milk.
Even when whole milk contains less protein than skim milk, if you want to stimulate muscle growth and recovery, consider drinking whole milk instead of skim milk after your training sessions.
You can even take some whey or casein protein powder and mix it with some whole milk after your workout.
However, keep in mind that you may be better off with skim milk if you are cutting calories and trying to burn fat. Also, keep in mind that the fat content of milk slows down the rate of absorption.
At this point, you should know that this is not a problem if you had protein before your workout, but you will be better with skim milk if you trained on an empty stomach.
Another high-quality post workout meal is eggs. Like whey protein, they score very high for leucine. Which, as I said, is the most important amino acid for muscle growth.
And on average, an egg has six grams of protein. That means you will only need three to four eggs to reach the minimum of 20 grams of protein after training.
Eggs are also an easy diet plan high protein source to consume. You can simply boil a couple of eggs and eat them right after you finish training.
For most people, this is much more convenient than walking around with a Tupperware box of chicken breast or another protein source.
Now a big myth that has been kept up by old school bodybuilders is that eggs are best eaten or drunk raw. And obviously, this was not recommended for taste.
But instead, raw eggs were believed to be a better post workout meal for muscle growth compared to cooked eggs.
But luckily, you don’t have to throw up on raw eggs, because it’s not actually true. Research indicates that up to about 50 percent of raw egg protein is not absorbed or digested in the small intestine.
So you would need about twice the protein from raw eggs compared to cooked eggs, so it is better to cook the eggs. However, you want it to be scrambled sunny side up or too easy. Everything is better than raw.
The next protein-rich food to eat after a workout is salmon. Salmon is an excellent source of protein, containing approximately 20 grams of high-quality protein per 100-gram serving. Which is roughly the same as three and a half ounces.
Salmon is also loaded with omega-3 fatty acids, and these fatty acids will definitely help post-workout in a number of ways.
This includes reducing cortisol, increasing testosterone, reducing muscle protein breakdown, boosting muscle protein synthesis, and increasing nutrient distribution.
Which essentially helps nutrients get where they need to go. Salmon also pairs very well with garlic, and garlic contains allicin, which is a compound that can help reduce muscle soreness after training.
Now, of course, other protein sources are good too, like chicken, beef, and pork, as well as plant-based protein sources for vegans and vegetarians, like seitan beans and tofu.
But in addition to protein, we also want carbohydrates. Carbohydrate consumption after training can have anti-catabolic effects. Which means that they help reduce the breakdown of muscle proteins.
Carbohydrates can do this thanks to your body’s response to carbohydrates, which is to increase insulin production.
Most of you are unaware that insulin actually suppresses muscle protein breakdown, and for maximum benefits, you will need to activate an insulin concentration of 11, 15, or 30 ml milliunits per liter, depending on which study you observe.
That may not mean much to you. But if you eat, let’s say 100 grams of carbs after a workout. You will increase your insulin enough to reduce muscle protein breakdown after your workout.
And that’s according to a study published in the journal of applied physiology. This is why many trainers recommend that you also eat carbohydrates after training.
However, they don’t realize that protein also increases insulin.
In fact, research indicates that just 20 grams of protein are enough to exceed the insulin threshold and reduce muscle protein breakdown.
So, from that point of view, yes, carbohydrates are redundant for muscle growth and recovery, as long as you already consume enough protein after training.
But with that said, I still think it can’t be beneficial to consume a diet plan low carb after training. Especially if you are in a bulking phase, in which case you are trying to eat more calories anyway.
The reason is that when you eat carbohydrates after training, they help with muscle glycogen resynthesis better than consuming them at any other time of the day.
For example, a university of Texas study found that there is an overcompensation of glycogen stores when carbohydrates are consumed shortly after training, and delaying carbohydrate consumption by just two hours reduces the rate of muscle glycogen resynthesis by as much as 50 percent.
So, for those of you who don’t know, fully replenishing your glycogen stores will help you have more strength and energy for your next workout.
So, although it is not necessary to consume carbohydrates after training. It can be beneficial in some cases. Especially if you train multiple times a day, in which case faster glycogen resynthesis is very beneficial.
If you have a question about what to eat after a workout for weight loss. So, one of the best carbohydrates, you can consume a post workout meal is tart cherry juice. Of all the carbohydrate-rich food sources that are available, it might be the best because it speeds recovery.
For example, several studies show that consuming tart cherries after resistance training reduces muscle protein breakdown and muscle soreness while speeding recovery. That’s pretty formidable for a relatively simple carbohydrate.
One of these studies even concluded that tart cherries reduce muscle soreness, reduce strength losses during the recovery process, and also reduce muscle breakdown markers.
Another good carb-rich alternative to tart cherry juice is watermelon juice, and it has its own range of benefits.
In a study published in the journal of agricultural and food chemistry, researchers found that giving athletes about two cups or 500 milliliters of watermelon juice helped reduce muscle pain and heart rate recovery after 24 hours.
So, reducing heart rate recovery may seem like a bad thing at first, but it’s actually a really good thing. Heart rate recovery refers to how long it takes to return to normal after you stop exercising.
Therefore, the faster you’re breathing and heart rate return to normal, the better fit you are. Part of what allows watermelon juice to have this effect is an amino acid found in watermelon known as l-citrulline.
L-citrulline stimulates blood flow and that blood flow helps your body deliver amino acids to your muscles, while at the same time also helping your body remove waste products from your muscles, like lactic acid for example.
Now, while both tart cherry and watermelon juice contain carbohydrates while supporting recovery, there are other healthy carbohydrates that are slower to digest, more satiety, and have more fiber.
Oatmeal is one of the best options. They contain approximately 66 grams of carbohydrates for every 100 grams of oats. Which is a little more than a cup, makes for a much more carbohydrate-dense food source than cherry pie and watermelon juice.
On top of that, oats also contain a decent amount of protein, a 100-gram serving of raw oats will provide you with almost 17 grams of protein. That’s a lot of protein for a carbohydrate.
Source, but keep in mind that oatmeal is not a great substitute for a high-quality protein source like the ones I’ve already discussed.
Oatmeal won’t provide all the amino acids you need, but if you’re vegan, you can definitely combine oatmeal with other sources to get your full spectrum of amino acids.
Then there are bananas, and they happen to be an excellent source of electrolytes. It is beneficial to have electrolytes after training because they are lost through sweat and muscle contractions.
For those of you who don’t know, electrolytes are chemicals that carry an electrical charge in your body. Some examples are sodium, magnesium, potassium, and chloride.
So those electrolytes are very essential for a wide range of bodily functions. These include muscle recovery and ensuring that your muscles can contract properly.
This is why a deficiency of one or more electrolytes can cause muscle cramps, so to prevent that from happening, it is important to ingest enough electrolytes, especially after workouts where you sweat a lot.
One way to do this is by eating bananas, a medium-sized banana provides you with about eight percent of your daily needs for magnesium and ten percent of your daily needs for potassium.
On top of that, a banana is a fast-digesting, high-quality carbohydrate source, a medium-sized banana will provide you with approximately 28 grams of carbohydrates.
Of course, in addition to eating bananas, you also want to hydrate, and that brings us to the last thing you definitely want to have post-workout and that is water.
This does not post workout meal but this is very important for your bodybuilding diet plan. Now, although I mention this last, it does not mean that it is less important.
Replacing the fluids, you lost through sweat is not only essential for your health, but also for your results. This is because dehydration reduces muscle hypertrophy or growth by reducing muscle protein synthesis while increasing protein breakdown rates.
To make matters worse, one study found that even a small dehydration rate of five percent significantly lowered testosterone after resistance training, while increasing cortisol and norepinephrine.
So, if you don’t drink enough water, it will really hurt your profits. Therefore, be sure to drink enough water during and after your workout.
That’s it, guys. I really hope you enjoyed it and clear what to eat after a workout for weight loss and the best post workout meal to gain muscle.
And if you want some extra help planning a solid workout or post workout meal plan, pre workout meal plan, or just want a coach to help you reach your goals, feel free to purchase your online course.