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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Post-workout nutrition is key to recovery. Consuming the right foods helps repair muscles, replenish energy, and maximize the benefits of your workout.
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After exercise, your body needs nutrients to repair muscle fibers and restore energy. Eating the right foods can speed up recovery and enhance performance.
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Lean proteins like chicken, turkey, and tofu are rich in amino acids, which are essential for muscle repair and growth. Aim for 20-30g of protein post-workout.
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Greek yogurt is packed with protein and probiotics. It’s an excellent choice for muscle recovery and gut health, especially when paired with fruit for added carbs.
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Eggs provide high-quality protein and essential nutrients like choline. They’re easy to prepare and can be paired with whole-grain toast for a balanced post-workout meal.
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Quinoa is a complete protein and a great source of complex carbs. It replenishes glycogen stores and provides lasting energy for recovery and muscle repair.
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Sweet potatoes are rich in complex carbs and vitamins like A and C. They help restore glycogen levels and provide antioxidants to support recovery.
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Salmon is loaded with omega-3 fatty acids and protein. These nutrients reduce inflammation, support muscle repair, and promote overall recovery.
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Incorporating these post-workout foods into your routine can optimize recovery, boost muscle repair, and enhance your overall fitness results.
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