Best Things to Eat After a Workout to Build Muscle
You've completed the hard part - your workout. But, that's only half the battle. Your post-workout nutrition is just as important if you want to maximize muscle protein synthesis - the process of building muscle mass.
You may have heard the phrase "abs are made in the kitchen?" Well, it's true. Your post workout meal or post workout snack after an intense workout are key components in what is called nutrient timing, which helps promote muscle repair.
Muscle Protein Synthesis
Let's start with a bit of science. Glucose is the main source of fuel for our cells. The stored form of glucose is called glycogen. After your workout, your glycogen stores have been depleted. If you don't eat the right foods as a post workout snack or post workout meal, your body will continue to "pull" energy from your muscles and you'll lose muscle tissue. We don't want this!
Recovery from prolonged exercise and intense workouts requires that depleted fuel stores be replenished, and damaged tissue be repaired. Muscle glycogen storage is an essential fuel for high intensity workouts, whether the exercise is aerobic or anaerobic in nature. Glycogen synthesis is a relatively slow process, and to maximize the rate of muscle glycogen synthesis, it is IMPORTANT to consume carbohydrates, such as a sports drink, and eat protein immediately post exercise.
Post workout nutrition
Believe it or not, your body is in a fat burning state even hours after your workout. So, this is the ideal time to increase your protein intake, load up with quality calories and refuel your body for optimal growth and recovery.
Carbs and protein are the key here. You will also want to limit fat intake during the critical post workout re-fueling window. As discussed, you need to refuel your body with a post workout meal containing easy to digest carbs and 20 to 30 grams of protein so your glycogen stores can be refilled. This helps to repair muscles and prepare them for future workouts.
Chocolate milk with a whole grain bagel, or egg whites with whole grain bread or oatmeal is a great post workout recovery meal. It's an easy, convenient way to replenish your body to help build muscle and lose fat.
Post workout snack
Bagels are considered fast digesting carbs. Eating fast digesting carbs after a workout creates a blood sugar spike. Which, actually helps shuttle the protein into your cells faster. Thus, helping your body recover quicker.
We've listed a few great protein powder options below - because it's a REALLY quick, convenient option to help you with your proper nutrition following resistance training and endurance sports. We've also listed a few other whole food options within the best protein powder reviews.
Body weight
Your body weight will help determine what and how much you should eat for your post workout meal. Eating protein 1/2g to 1g of your body weight per day is what the majority of sports nutrition experts recommend if you want to build muscle tissue following any type of resistance training.
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Best Mixing Whey Protein to Support Post-Workout Recovery
Optimum Nutrition Gold Standard Whey
Why We Love It
Year after year, Optimum Nutrition Gold Standard Whey is ranked as one of the top selling protein powders because of it's clean ingredients, great taste, and it's ease of mixing with water or milk and a spoon.
It's considered an any-time formula. So, this best mixing whey protein can be taken before or after a workout, between meals, or anytime you want to add extra protein to your nutrition.
In a blender, combine 1 scoop Optimum Nutrition Gold Standard Whey, banana slices, a handful of blueberries, 1 cup milk and a few ice cubes.
Pair with 2 pieces of whole wheat toast, spread with peanut butter, and this easy recipe becomes one of the best post workout meals.
What You Should Know
Each serving of Optimum Nutrition Gold Standard Whey contains 24g blended protein consisting of whey protein concentrate, whey protein isolate, and whey peptides to support lean muscle mass.
Over 5g BCAAs helps build and maintain muscle and helps support endurance and recovery.
Optimum Nutrition Gold Standard Whey contains no artificial growth hormones (RBST free).
Best High Quality Protein to Support Muscle Growth
Muscle Milk Genuine Protein Powder
Why We Love It
Muscle Milk Genuine Protein Powder offers quality you can trust. This protein powder can be consumed as an energizing breakfast, a snack between meals to help you re-fuel your body, or as a post-workout recovery drink to help repair and build muscle growth.
Add some berries and oatmeal, or even mix with chocolate milk for a tasty post workout snack!
What You Should Know
Muscle Milk Genuine Protein Powders are tested for banned substances and are NSF Certified for Sport. Each serving contains 32g high-quality protein and only 2g sugar to help you support muscle recovery and growth.
Best Vegan, Gluten & Dary Free Complete Protein with Probiotics
Garden of Life Organic Plant-Based Protein
Why We Love It
Garden of Life is the first supplement company to be Certified Carbon free. For those that take their sports nutrition serious, this is huge!
Garden of Life Organic Plant-Based Protein contains USDA Organic, Non GMO ingredients, which are vital to help your body feeling it's best!
What You Should Know
Each serving of Garden of Life Organic Plant-Based Protein contains 30g Plant Protein, 5.5g Natural BCAAs, 5g Glutamine and 2B CFU Probiotics.
The high antioxidant blend of this sport protein powder promotes faster recovery and provides immune system support.
Why We Love it
Quest Protein Powders taste like a creamy milkshake you can enjoy any time. You can also add to your favorite pancake, waffle and cookie recipes for an added protein boost.
Try adding their Cinnamon Crunch flavor to your morning coffee. People love it!
What You Should Know
Quest Protein Powders use a unique blend of fast absorbing whey protein isolate with slow acting micellar casein.
Each serving provides approximately 22 grams of protein, 2g net carbs and less than 1g of sugar.
This dairy-based formula provides your body with all nine of the essential amino acids it needs for muscle protein synthesis.
Best Things to Eat After a Workout FAQs
Should I Eat Immediately After a Workout?
Yes! As mentioned above, to help your muscles recover and grow, you need to replace your glycogen stores with a combo of carbs and fast digesting protein powder.
What Should I Eat After a Workout to Lose Fat?
You should eat a combination of protein and carbohydrates within 2 hours of your workout to lose fat. Your body is in a fat burning stage after your workout, so the protein and carbs help your body to replenish energy and deliver fuel to your muscles to help with repair and muscle growth.
What Foods Make Muscles Grow?
There is some timing that comes into play here. If you're looking for the best thing to eat after a workout to help muscles grow, you can consume fast digesting carbs (bagel, white rice, sweet potatoes, banana) with fast digesting whey protein or plant based protein powders.
Aim for 20-30 grams of protein and 40-60g carbs and you'll be ready to go for your next workout.
Foods to make muscles grow during the rest of the day include lean protein such as chicken, turkey, eggs, lean beef and fish. Slow digesting carbs such as brown rice, oatmeal, quinoa and other whole grains. And healthy fats such as nuts, avocados, olive oil, Greek yogurt and salmon.
What is the Best Drink After a Workout?
The best drink after a workout is fast digesting protein, such as whey protein or plant based protein.
Other good options to add would be electrolyte or sports drinks that are low in sugar. The best natural electrolyte drink is coconut water.
What Not to Eat After a Workout?
Other than a tablespoon of peanut butter or almond butter in your post-workout protein shake, do not eat a lot of fat after a workout. Fat will slow down the absorption of protein and carbohydrates your body needs after a workout.
Conclusion
Remember - Abs are made in the kitchen! Studies show a combo of whole foods containing carbs and protein powder helps satisfy the question of what's the best thing to eat after a workout.
You can consume fast digesting carbs (bagel, white rice, banana) with fast digesting whey protein or plant based protein powders.
Aim for 20-30g protein and 40-60g carbs.
Our top rated protein powder is Optimum Nutrition Gold Standard Whey.