People often give importance to pre-workout meals to support the muscle growth and promote weight loss. But latest studies are giving more weightage to post work out diet as being the most important meal that can make or break your fitness.
Your body absorbs the maximum amount of food right after the workout. Your muscles absorb the food quickly in order to replenish the energy burnt and to repair the muscles tissues. Three most essential requirements of the body especially post the workout are protein for muscle repair and simple carbohydrates to replenish the glucose levels. The carbohydrates eaten post workout will not be stored as body fat but infact will be instantly consumed by the body. Simple carbohydrates help spike the insulin levels that help the cells absorb the nutrient instantly.
An average person looking for general weight loss and fitness only requires 8-10 grams of protein post the workout. For serious muscle building an average person requires 20-22 grams. The actual percentage of protein is directly proportional to your weight. Please consult a professional dietician to get recommended protein for your body weight.
Chicken Breasts: This body part of the chicken is the leanest (minimal fat content) and contains highest source of protein. For every 100 grams of chicken breast you get 30 grams of protein. Best way to eat is grilling it with some fresh seasonal green vegetables. This will also comprise of a complete balanced meal and will contain essential vitamins & minerals.
Tuna: Every 100 grams of tuna tuna canned in water and drained provides an astonishing. 29.13 grams of high-quality protein. It can be best eaten as salad or with rice. It also contains essential minerals and vitamins that help boost the metabolism.
Salmon: It is high in protein, Vitamin D and Omega-3 fatty acids that support muscle formation and promote weight loss. Salmon also contains minerals such as iron, phosphorus, vitamins A and B, calcium and selenium. Eating salmon is very good for the heart as it lowers cholesterol, prevent the hardening of the arteries and make the arteries flexible.
Eggs: Whole eggs provide great protein content at 6 to 8 grams per egg, and are also rich in vitamins, zinc, iron and calcium making them one of the most complete muscle building foods out there. Eggs provide maximum amount of nutrition for the least amount of calories.
Cottage cheese/Paneer: Is one of the best muscle-building foods you’ll find. Just one cup of cottage cheese can pack 28 grams of protein. The main health benefit is that cottage cheese is low in fat and carbs and very high in protein.
Broccoli: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g of protein,. Broccoli is rich in cholesterol-reducing fiber , is a super source of chromium that helps regulate insulin and bloodsugar . It also has detox and antioxidant properties that help keep off infection and build immunity.
Pulses:30 gms of pulse or 1 cup of pulse contains 7 gms of protein in it. This almost meets the daily meal requirement of an average person looking for weight loss or general fitness. You can fresh sautéed vegetables and a chapatti to complete the vitamin, carbohydrate mineral and fibre dietary requirements to boost the metabolism.
Almonds: Almonds provide a good source of protein and fat, but it’s their vitamin E that is most beneficial to your muscles. The powerful antioxidant fights free radicals and helps you recover quicker from your workouts.
Water:Your body is 70 percent water and your muscle tissue is around 75 percent water. Keeping your muscles hydrated will help increase strength, increase energy levels and aid in proper digestion. A minimum of 7-9 glasses are recommended for best results.
Author Information — this article is written by a dietitian @ FitHo