Muscle can become sore when used generously. That is why there is a regimen called muscle recovery. Most likely, it is in the form of best post-workout snack that your muscles can recover faster. Consuming a 2:1 ratio of carbs to protein after a workout may reduce the severity of muscle soreness. These are foods that are high in potassium and protein.
Who needs post-workout snacks?
People who go to the gym every day are the ones who need post-workout snacks. They are likely the ones who will experience muscle soreness than the average person. People who go to the gym have diverse reasons to do so. However, foremost of them is fitness – they want to be fit. Sometimes aiming to be fit requires pain. That is in the form of muscle ache or soreness. Therefore, to mitigate this, post workout snacks are needed. This article tries to recommend the best post workout snack available online.
What are post-workout snacks?
We are in a dilemma because entrepreneurs and dieticians all over the world are concocting various post-workout snacks to choose from. The challenge now is to pick the best. One thing is sure though. You must not choose a snack that will rebuild the calories that you have just lost. Otherwise, your aim to exercise just became in vain. According to researchers, you must eat about half of what you burned. So, there is a tendency to choose food that also somehow contains carbs, fat, protein, and good cholesterol…just a little bit of it.
Moreover, then there’s also the economic side. Some thrift buffs out there have discovered that some post-workout snacks are less expensive than the others. Take for example over-the-counter protein powders. They are cheap, yet they can already replenish the calories that you have burned from all those hours of exercising in the gym every day. You do not need to hit on the vending machine at the gym after each workout. Carry around your tumbler, leave it in the locker, mix the protein powder with water after you have worked out and you will have the best post workout snack ever at least from a financial viewpoint.
A pack of protein powder can go at least a month of hitting the gym. We, humans, tend to eat after hitting the gym. That feeling is called hunger. Of course, we just burned calories; we instinctively get hungry. That is Dilemma Number Two. How do we satisfy our craving at the same time maintain our physique? There are foods out there which can be healthy post-workout snacks minus the guilt. Cottage cheese and blueberries are just a few examples.
Also, eat foods that are rich in glycogen to replenish the torn muscles in your body. These are just some of the examples of foods that are rich in glycogen – sweet potatoes, chocolate milk, pineapples, berries, bananas, kiwis, rice cakes, rice, oatmeal, pasta (spaghetti, lasagne, etc.), leafy vegetables, protein powder (which I’ve mentioned earlier), eggs, Greek yogurt, cottage cheese, salmon, chicken, protein bars, tuna, avocados, trail mix (actually any nut will do), peanut butter, pita, whole grain waffles, protein shakes, peppers, almond milk or almond butter, low-fat cheese, etc.
There’s another way to put it. Consume at least 30 grams of protein and 35 grams of carbohydrates after each workout. So, if you feel that eating whole-wheat biscuits will replenish the swollen muscles in your body, then don’t feel guilty. It is just for muscle replenishment. It is not meant to regain all the carbs that you have lost.
Treating your muscles can sometimes go beyond post-workout snacks. There’s one thing that is called a liquid lunch. Some fitness hobbyists have recommended protein shakes which are culled from processed protein powder. However, if you want to go organic, then buy fresh fruits at the market and make them as your liquid lunch. Some examples are oranges, pineapples, and raspberries. Alternatively, you may eat a dish which has soy or whey protein in it for maximum muscle synthesis.
Another factor is the timing. Do not immediately consume food after exercising. Wait for 45 minutes. Let your body adjust to what it has been subjected to. Otherwise, the glycogen-inducing elements in food may not work as what they are supposed to do if you dine earlier. Nutritionists and dieticians are taking notice of this. They dub it as nutrient timing or what is called in other circles as a “window of opportunity” in nutrition.
There’s one thing though that does not need nutrient timing – the humble water. Drink plenty of water after you work out so you will not dehydrate. Alternatively, drink any juice that contains dextrose and other electrolytes. Once your body is adequately hydrated, it can quickly take in and digest the other solid foods that you are taking up such as protein-based shake for instance.
What are the benefits of post-workout snacks?
Of course, the benefits of post-workout snacks are to regain the strength of your muscles which have been strained due to exercising whether at the gym or home. Of course, post-workout snacks, especially those in liquid form, will also help you rehydrate. You know the volume of sweat that has been expended from your body due to exercising. You need to replenish that as well because dehydration can lead to severe sickness. We will explain the benefits in full.
Protein synthesis. Protein synthesis is the process by which biological cells generate new proteins. Protein is lost from your muscles when you exercise. That is why muscles become strained because the role of protein is to make them intact. Proteins are chains of amino acids which are building tissues and tissues in your body. These tissues will ultimately form muscles. Of course, protein is also needed to make bone cells, skin cells, nail cells, and the like by pushing the enzymes to do so. That is how it is being done with our muscle cells too. That is why we need a best post workout snack which contains lots of proteins.
Other than building muscles, protein also improves brain functions, levels blood pressure, maintains cardiovascular health, prevents lifestyle-induced illnesses, makes you have a sound sleep. All together you will have a long life.
When you have adequate protein in your body, the role of protein does not stop after being digested. It will continue to build lean muscles in your body for several hours after intake. Protein also promotes less hunger and lower calorie intake. They reduce fats. Moreover, they cut hunger. When you eat foods rich in protein, there is a high tendency that you will not be craving for fatty foods anymore. Getting the nutrition right is essential mainly if you have just worked out. There’s a need to balance between what you have lost and what you must regain. Muscle will span at an average of 0.7 kilograms. This phenomenon is called the protein spread effect.
Building up glycogen. Glycogen is glucose converted as energy in the human body. In our bodies, they can be found in the liver. However, this organ can only store as much. So, they mostly store themselves up in our muscles. Glycogen can easily be induced by drinking lots of water, especially after every workout. Glycogen has a critical secondary role in our bodies since it serves as a backup to fats. Samples of foods that are rich in glycogen include fruits, starchy vegetables, and whole grain foods. Examples of starchy vegetables are potatoes and squash. A 15-gram of glycogen serving is already good.
Electrolytes. Electrolytes allow your muscles to move. The major electrolytes found in the human body include calcium, magnesium, potassium, sodium, phosphate, and chloride. Let’s now enumerate the beautiful and yummy foods that contain electrolytes. Of course, this should never be a comprehensive list; these are just samples: burger, French fries, sardines, cheese, olives, cornbread, deli meat, chips, margarine, mayonnaise, and sauerkraut. You may also want to eat anything that is mixed with table salt. Those are the foods that have high sodium content. Calcium foods such as milk also contain electrolytes as well. Other examples include fish with bones, eggs, fortified cereals, dried apricots, figs, asparagus and collard greens.
One of the best post-workout snacks that contain electrolytes is the banana. Other examples are spinach, turnips, kale, tomatoes, oranges, melons, potatoes, prunes, raisins, peas and beans. Magnesium foods also contain electrolytes. One example that has not been mentioned earlier is tomato paste.
Calories. To put into perspective, one gram of carbohydrates is equal to four calories (which is an energy level measurement). One gram of protein contains four calories. One gram of fat contains nine calories. Always maintain the right volume of calories in your body. That means a calorie need per person varies. If you are an office worker, you do not need that much energy obviously. There’s a difference between the routine of an office worker over that of a soldier or one who regularly works out at the gym. However, the average person needs 2,500kcal every day to maintain a healthy body weight. For a woman, it is just 2,000kcal. Moreover, then there are other factors which need to be checked out.
Calories are needed to continually replenish the energy that has been sapped from our bodies when we do every day routine movement such as walking. To maintain a stable weight without being obese, we must consume the calories commensurate to the energy that we expend. The more physical activity we do, the more power we use. Checking the number of calories in your food is easy. They are explicitly shown in the labels. That is why you need the best post workout snack which contains lots of calories.
Lest you may be misguided, most foods and drinks contain calories. Some foods such as lettuce contain just a few. The next time you hit the gym, remember not to burn off all the calories that you have. Your body still needs to retain a few calories for the person to keep your heart beating, your lungs breathing.
Carbohydrates. There’s such a good thing as good carbohydrates and bad carbohydrates. Bad carbohydrates can clog your heart. Good carbohydrates can build leaner tissue, resulting to firmer muscles in the body. Healthy carbs can mostly be found in whole grains, vegetables, fruits, and beans. Unhealthy carbs include sodas and highly processed foods. These foods contribute to weight gain, interfere with weight loss and promote diabetes and heart disease. Eating carbohydrates as a post workout snack may be a good thing.
That is because they provide the body with glucose which is converted to energy used to support bodily functions and physical activity. They also deliver vitamins, minerals, fiber and host essential phytonutrients. Phytonutrients are equally crucial alongside vitamins and minerals because they prevent disease, helping your body work properly. They are mostly found in whole grains, nuts, beans, and tea. They can also be found in strawberries, raspberries, kale, onions, purple grape juice, red wine, and pomegranates.
The best post workout snack containing carbohydrates is maybe to start the day with whole grains. Try a hot cereal. For lunch or snacks, you can try whole grain bread. I know this sounds monotonous already, but we need to discipline ourselves.
Fat. Fat does not mean it is terrible. Our bodies need fat called unsaturated fats help lower cholesterol level and reduce your risk of heart disease. Some examples are grass-fed beef, olive oil, coconut, dark chocolate, avocado, Greek yogurt, wild salmon and anything that has almonds in it. Olive oil is also another source because it contains cancer-fighting polyphenols. By picking the right kind of fat, we gain the correct result which is recovering our muscles from a somewhat strenuous workout.
What are the precautions of post-workout snacks?
Post-workout snacks can be good for those who exercise regularly, but there are also some precautions that one must consider when eating them. One must be mindful of the food that they take after a workout.
Enough research should be done before taking in post-workout snacks. He or she should check reviews of the products before having them inside their system. Picking the right carbs or snacks after working out can be tricky so one must choose carefully, read labels and take the advice from others to make sure what one is having is the right type of post-workout foods.
What Are the Best Post Workout Snacks for Muscle Recovery?
ProSource Gelatein 20
GelaTein 20 has 20 grams of protein and is sugar-free. It is ideal for clear liquid diets. It is also a remedy for swallowing difficulties and those undergoing dialysis. It is suitable as a post-workout snack as well. Its protein content is roughly equivalent to the typical milk-based supplement.
The twist here is its pleasant fruit punch flavor. This gelatin-type dessert is not only good for muscle recovery but also for other illnesses such as dysphagia, chronic diarrhea, and the like. Maintaining protein for the body is after all, essential for recovery. Once drive for metabolism must be maintained.
- It contains protein as much as a 3-ounce serving of chicken breast
- Ideal for people with renal disease because it is low in electrolytes and sodium
SmashPack Fruit & Protein Pack
SmashPack is a smoothie blend made of real food in a convenient squeeze pouch. It is also packed with 14 grams of premium whey protein to repair muscles, five grams of healthy fat to reduce post-workout inflammation of the tissues and provide long-lasting energy. It is recommended mostly for athletes and active on-the-go adults. Plus SmashPack is kosher-certified, no gluten, no soy and no artificial ingredients involved because the fruit naturally sweetens it! SmashPack is crafted to be the ultimate, easy to digest, sports nutrition pack.
- It keeps the energy of users up throughout the day
- The protein content and flavor is good
- Soft and chewy
- The blend is too thick
- The peanut butter taste effect is dull
JYM Supplement Science POST JYM Active Matrix
JYM Supplement is a great post-workout snack because it has beta-alanine that increases protein synthesis that maximizes muscle building as well as glutamine, taurine, and L-carnitine to repair damaged tissue, allowing the body to recover faster between workouts so one can go back to the gym the next day.
JYM Supplement is delicious too. JYM Supplement combines real science with real ingredients to deliver results. In short, JYM Supplement provides the exact ingredients one needs after every workout to ensure those results. Every single ingredient is included at the best dose to optimize repair and growth. Each pack contains two grams of creatine, two grams of L-carnitine, six grams of BCAAs, two grams of beta-alanine, three grams of glutamine, 1.5 grams of betaine, 1,000 milligrams of taurine and five milligrams of Bioperine.
- Cuts muscle recovery time
- Relieves muscle soreness
- Uses artificial colors
- Bad mix, tastes horrible
All Day BCAA Pre Workout-Post Workout Recovery Supplement
BCAAs has a unique combination of vitamins, amino acids, energizers and BCAAs that will help one recharge and refuel the body like never.
- It tastes great
- It dissolves well in water
- Makes users sick
BulkSupplements Pure BCAA 3:1:2 Powder
Bulk Supplements promote muscle growth and metabolism with the right amount of amino acids powder that will mix in well with juice. It is engineered with a 3:1:2 ratio of L-leucine, L-isoleucine, and L-valine; so this potent amino acid formula will deliver noticeable results.
- Best to buy in bulk because it’s cheaper
- Really a high-quality product
- Makes users vomit, taste is awful
- Causes bloating and diarrhea
Our Choice for the Best Post Workout Snacks for Muscle Recovery
Our choice will be the ProSource GelaTein 20 because of its economic value. It is not just ideal for muscle recovery; it is also used for wound healing, diabetic foot ulcers, renal disease, pre- and post-operative surgery, gastric surgery, renal disease and loads more. That is why it must be an essential part of one’s dietary supplements.
best post workout snack
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Here are a few initial guidelines on best post workout snack
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