We all know that getting carbs and protein before a workout is important, but most of us overlook what we eat after the workout. A gruelling workout uses up a lot of fuel and nutrients in your body which need to be replaced as soon as possible in order to maximize the time that you just spent sweating it out in the gym. You can try taking supplements like some professional bodybuilders do – and yes, they do help – but there are simple foods easily available in every grocery store that will work wonders for your body’s muscle building ability. Let’s take a look at a few, you just might be surprised.
An egg a day…
A simple egg is one of the most potent foods you can get. It’s full of protein (6-8 grams worth actually). In addition to the protein, eggs are full of vitamins, iron and calcium that your body needs. The great thing about eggs is you can have them for literally any meal in enough different ways to prevent them from getting boring. You can mix it up and have a fried egg sandwich for lunch, or even throwing an egg on your hamburger (a surprisingly rich and good twist to your normal burger).
Tastes like chicken
On a similar theme, chicken meat is another food absolutely loaded in protein. As little as a 100 gram serving can just about give you a full daily value of protein. Much like eggs, chicken is something easy to have for lunch or dinner. While protein is not quite as important as many are led to believe, it does absolutely help build muscle faster.
Don’t forget to stay hydrated
Water just might be the single most important substance you can put in your body. Aside from the fact that your body is already 70% water and you need to drink it to survive – your muscles also need water to grow. In fact, your muscle fibers are about 75% water. So you should be drinking water early and often throughout the entire day – not just your workout.
Mixed nuts of anu variety (walnuts, cashews, almonds etc.) are great sources of protein, fiber, fats (the good kind) and an entire host of vitamins and nutrients that your body needs. Nuts are exceptionally good for those who really struggle with putting on muscle weight. Eat them in moderation, but a few handfuls a day are excellent.
Fruits are excellent sources of vitamins, minerals and the things your body needs to replenish itself after a workout. Not to mention, many of them, like tomatoes and oranges, fight diseases like cancer. Eat organic fruits whenever you can for the highest possible benefit.
What about supplements?
Everyone and their mother are claiming to have some magical supplement that will somehow boost your muscle mass by hundreds of percentage points in just a matter of a month or two like cis9-t11. Is this possible? Probably not, and most of the time it’s safe to assume that if it sounds too good to be true, it is. Some supplements that are proven to be helpful include fish oil (best found in capsules) and glucosamine which helps keep your joints pain free after a tough workout.
Combining these healthy foods and supplements with your vigorous workouts is the key to building bigger, stronger muscles and being full of energy. Among all things, just remember to stay hydrated throughout the day – not just during a workout, but especially after when your muscles need to be replenished.