work of building power Or the pace doesn’t end with the last rep of your bench press or a cool-down jog after a set of sprint intervals. You may have hit the showers, but your body hasn’t stopped working.
Post-workout is prime recovery time. When you exercise, you stress your muscles, causing microscopic tears in the muscle fibers. During recovery, the damaged muscle fibers begin to heal and become stronger than before.
You can do this Speed up the healing process and reduce soreness (called delayed onset muscle soreness or DOMS) Refuel right after your workout with a post-workout recovery supplement, like a protein and carbohydrate-rich shake.. (Also, by avoiding Four Eating Habits That Are Ruining Your Workout.)
“The best nutrients to consume immediately after a workout are protein and carbohydrates to kick-start recovery immediately,” says marie spano, MS, RD, CSCS, CSSD, a certified strength and conditioning specialist and consulting sports dietitian for Major League Baseball’s Atlanta Braves. “There’s no point in waiting to eat. The longer you wait, the longer you’ll be at the beginning of that recovery period.”
It’s rarely convenient to sit down to eat after a hard workout, so spano It is recommended to drink shakes containing protein and carbohydrates. “Mix your carbohydrate-and-protein powder supplement in water or any other fluid,” Spano says. “If possible, mix it with milk for added nutrients and better hydration.” Remember, you’ve lost a lot of fluid through sweating during a tough workout. Spano says that milk replenishes your body better than water.
“In all the years of my nutrition practice in every major sport, I’ve found that Athletes who consume protein and carbs either in the form of a meal or recovery shake immediately after a hard training session feel much better and have less pain the next day.,” she says. “They also have more energy.”
If you prefer to get your post-workout booster shot of recovery nutrients through food, check out these 25 Perfect Muscle-Building Foods.
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