Building muscle enhances strength and speed and can also reduce the risk of injuries or falls as you age. If you’ve been attempting to build muscle but aren’t seeing results, there may be a few things that you’re doing—or not doing—that are affecting your ability to achieve meaningful muscle gains. Combinations of the foods above can create great meals that give you all the nutrients you need after exercise. Some people alternate between upper and lower-body workouts to ensure their muscles get enough rest time. This means working only the leg and glute muscles one day and the arms, back, and core the next.
What is the best thing to eat after a workout?
Optimizing the timing of your post-workout snacks and meals is certainly beneficial, Jones says—but even so, muscle recovery foods are beneficial around the clock. The fuel we eat after a workout can help your body build back stronger and more powerful than before. Read on as dietitians dish about how what we consume affects our ability to bounce back, plus the best foods for muscle recovery to add to your rotation. Because inflammation is a big reason for post workout soreness, one of the smartest nutrition strategies is to load up on naturally anti-inflammatory foods. “Inflammation can affect your immune system and the way you feel overall—eating anti-inflammatory foods can be very beneficial to your general health,” Collins says.
Carb Timing: Eat carbs pre/post-workout to replenish glycogen and enhance performance
- Research also suggests eating 1.4–2 g of protein per kilogram of body weight per day to help maximize muscle mass.
- The overall rate of injury was 4.1 for every 1000 h of sport exposure, and on average 3 out of 10 (30.8%) elite teenage athletes reported injuries per week [2].
- The results showed that the consumption of 1.08 ± 0.02 g/kg/day of the protein showed no effect on harmful eccentric exercise over 72 h.
- The definition of “organic” is controversial, and products with organic labels aren’t necessarily better for you.
- Amino acid supplements are not recommended if you are already eating adequate amounts of protein.
- For example, endurance sports cause your body to use more glycogen than resistance training.
For a 75-kg individual, that translates https://www.uwhealth.org/news/eating-for-peak-athletic-performance to 120–165 grams of protein per day, spread across meals to maximize absorption. Animal proteins, such as meat, fish, and eggs, are complete proteins that contain all nine essential amino acids and are higher in leucine, which is key to protein synthesis. Research from 2014 showed that pork has effects similar to those of other muscle-building foods, such as beef and chicken. Chicken and other lean meats can help increase the amount of lean mass gained with physical exercise. Consuming an adequate amount of protein throughout the day gives your body the amino acids it needs to repair and rebuild muscle proteins. The International Society of Sports Nutrition (ISSN) recommends consuming 20 to 40 grams of protein every 3 to 4 hours.
Fuel Your Gains: The Ultimate Muscle-Building Diet Guide
Similarly, a 2017 study found that eating whole eggs instead of egg whites was more effective at promoting muscle protein synthesis post-workout. The International Society of Sports Nutrition (ISSN) recommends consuming 20 to 40 grams (g) of protein every 3 to 4 hours. Your body needs to be hydrated to transport nutrients to your muscles during recovery. If you are dehydrated, this process is hindered, and post-workout recovery can be delayed.
Neglecting Post-Workout Nutrition
Thus, protein intakes of 1.3–1.8 g/kg body weight when spaced over as 3–4 isonitrogenous meals induce maximized muscle synthesis [17,36]. The recommendation of Wall et al. [19] is even higher, which is 1.6–2.5 g/kg, evenly spread across the day, 4–6 times, every 3–4 h, in amounts of 20–35 g, which contain high amounts of leucine (2.5–3 g). Similarly, Moore et al. [34] came up to the above suggestion of 4 to 6 meals high in protein for athletes during resistant training in order to maximize muscle strength and muscle mass. Areta et al. [37] reported that 20 g of whey protein consumed every 3 h was superior to either more frequent (every 1.5 h) or less frequent (every 6 h) feeding patterns for stimulating MPS throughout the day. “Healthy fats contribute to muscle recovery and overall health, with omega-3 fatty acids possessing anti-inflammatory properties that aid in reducing exercise-induced muscle soreness and inflammation.
of the Best Foods for Muscle Recovery, According to Dietitians
So unless the jerky manufacturer decides to coat their product in a sugary glaze, it’s often a high-protein, little-to-no carb snack. Spinach—as well as other cruciferous vegetables—are jam-packed with nutrients that help stave off inflammation. Calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and manganese are minerals in spinach. This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment.
Muscle recovery nutrition: Foods to avoid
Whey protein extracts have contiguous amino acid content and in approximate proportions with that found in skeletal muscles [31,32]. Energy balance holds a prominent position in sustaining muscle mass, in order for amino acids not to be oxidized, but to be used for muscle protein synthesis (MPS) [11]. In general, an injured athlete decreases his/her physical activity and, thus, his/her energy requirements. Adequate energy intake should be the first nutritional consideration as negative energy balance accelerates muscle loss especially in disuse/immobility period [12].
What Types of Food Should You Prioritize for Muscle Recovery?
Crumble Smith recommends using half your body weight as a starting point to figure out how many ounces per day to drink. If you weigh 140 pounds, your baseline hydration goal could be 70 ounces of water (or about 8 cups) per day, and you can adjust according to your activity. These ranges are designed to support the energy demands of your training and optimize performance. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.
Carbs
Wholegrains will also give your body a range of nutrients including fibre, protein, B vitamins, iron, zinc, magnesium and copper. Something as simple as peanut butter on wholegrain toast is a perfect go-to that provides quality carbs and protein – a combination that helps reduce the breakdown of muscle protein. Whey protein is a popular nutritional supplement that is commonly ingested for muscle recovery following exercise. It is a protein extract from coagulation by-products when milk is coagulated during the process of cheese production.
Tart cherries (or tart cherry juice)
The American College of Sports Medicine (ACSM) Position Stand from 2007 recommends drinking beverages slowly at least 4 hours before exercise. If you don’t unimeal reviews complaints produce urine or your urine is dark or concentrated, you should drink slightly more about 2 hours before exercise. It’s also important to speak with a healthcare professional before taking supplements to avoid possible side effects. If you’ve been dealing with a nagging injury or persistent pain, don’t wait any longer.