Foods to eat after lifting
When you’ve invested time, energy and money in weight lifting, you want to get your desired results. The food you eat after weight lifting sessions plays into these results. It’s imperative to make sure you’re getting not only enough protein, but the right balance of carbohydrates as well.
Your body is engineered to process certain types of food in certain ways — and to use it for different purposes. That’s why the food you eat after strength training plays such a critical role.
Why the food you eat matters
Your muscles leverage glycogen stores as fuel during a workout. According to one study, this process partially depletes your muscles of glycogen. It also damages and breaks down some of their proteins in your muscles.
It’s necessary for your body to effectively rebuild its glycogen stores, as well as regrow and repair muscle proteins, to build muscle and strength long-term. You can significantly help your body achieve this more quickly by eating the proper type of protein and carbs following your workouts.
These foods aid your body in doing the following:
Replacing glycogen stores
Enhancing recovery
Improving muscle growth
Reducing the breakdown of muscle proteins
The role of protein
You’ve likely heard that protein is instrumental in repairing and building muscle. Protein does this by supplying your body with crucial amino acids. These powerful organic compounds are responsible for muscle repair and rebuilding.
Consuming 0.14–0.23 grams of protein per pound of body weight 30 minutes after a workout will spur this process. You don’t need to consume a full meal if time is short. Grab a snack to hold your body over until you can eat a meal. If 30 minutes simply isn’t possible for even a snack, try to eat this serving of protein as soon as you can.
The role of carbs
Endurance sports like swimming and running use glycogen stores at a higher rate than strength training. While you should eat more carbs after participating in the former activities, it’s still important to consume some carbs after doing the latter.
You should eat 0.5 – 0.7 grams of carbs per pound of body weight within a 30-minute window of time after lifting weights. Doing so will generate proper glycogen resynthesis.
Consuming protein and carbs together optimizes glycogen and protein synthesis. It also stimulates insulin secretion.
Eat these foods after you weight lift
You may wonder how you can get the ideal amount of protein and carbs. The food categories and dishes below are excellent options.
Dairy products
It takes a small amount of dairy to make a huge impact when it comes to protein. For example, a mere nine grams of protein in milk may be sufficient for stimulating protein synthesis. If you’re lactose intolerant, kefir is an excellent alternative to traditional dairy. In general, lactose intolerant people tolerate it well. One cup of kefir has 10 grams of protein, on average.
Eggs
There’s a reason why professional weight lifters have chugged eggs for decades — eating whole eggs ramps up protein synthesis. It’s important to include the yolks, as the nutrients they contain optimize muscle stimulation. You can prepare eggs in several different ways. Options include frying them with egg rings or hard boiling them with an egg cooker.
Tuna and fatty fish
It’s the omega-3 fatty acids that make tuna and fatty fish effective sources of protein. Omega-3 fatty acids bolster muscle protein synthesis and enlarge muscle cells. Both tuna and fatty fish are rich in omega-3 fatty acids.
Quinoa
The grains may be tiny, but quinoa achieves an objective that few foods can: it’s an excellent source of protein and carbs. In this sense, quinoa is the perfect post-workout food. Plus, the protein provided by quinoa is vegetarian- and vegan-friendly.
Chickpeas
If you need to add more plant-based protein and complex carbohydrates into your daily rotation, chickpeas fit the bill. Like quinoa, they are both a protein and a carb. Chickpeas offer an additional benefit. They aid in replenishing blood sugar levels depleted during workouts.
Nuts
Certain types of fat — the types found in whole foods — can help you get and stay fit. Fat from nuts is one of these types. This tip comes with a couple of caveats though; first, skip seasoned and glazed nuts. Stick with the all-natural variety.
Second, it’s important to eat nuts in moderation. You don’t need more than a small handful once per day. If you exceed this serving, it could prove detrimental to your weight loss or weight moderation goals.
You can easily crack nuts open using a powerful nutcracker. Split them open, pop them in your mouth and you’ve now consumed high-quality protein.
Bananas
An excellent source of carbohydrates, bananas also contain potassium. This nutrient is great for building muscles. Bananas make a quick and convenient post-workout snack, as well.
Chicken
This meat is a favorite among fitness enthusiasts for a reason. It’s loaded with easily-digestible protein, and you can prepare chicken in a variety of delicious ways, including with a roaster oven.
Yogurt
Plain Greek yogurt is packed with protein, as well as calcium. The latter supports your post-workout recovery just like the former. Top with maple syrup, honey and fruit to flavor it. Quick and easy to prepare, fruit and Greek yogurt also contains complex carbohydrates and about 20 grams of protein per cup. Skip yogurt that is sold flavored — the majority of this type is high in sugar, and many are also heavily processed.
Better yet, whip up your own yogurt at home with a handy yogurt maker. Doing so will help you save money in the long run and it ensures you know exactly what’s in the yogurt you eat.
Herbal tea
Yes, you read that right. Herbal tea is an excellent drink to consume post-workout because it may help your body process carbohydrates and protein effectively. Brew yours in a tea kettle for the ultimate cozy feeling.
Whole-grain turkey wrap
This delicious and filling dish supplies both the protein and the carbs you need. You’ll get high-fiber carbs from the whole grains and 19 grams of protein in each three-ounce serving of turkey. Better yet, a whole grain turkey wrap is filling, so you won’t be left wanting more.
Salmon and sweet potato
Remember the high quantity of omega-3’s that are packed into fatty fish like salmon? Pair it with a sweet potato baked in its skin for high fiber and carb content. Alternatively, you can use a potato ricer to transform sweet potatoes in a mash that’s perfect for mixing with other ingredients. Sweet potatoes are also an excellent source of vitamin A, which supports your immune system.
Megan Oster is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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