If you are doing intense workouts as part of your exercise routine, then eating right after a workout is a must. And this is true not just for those who are attempting to shed excess weight, but also for those who are attempting to maintain their current physique. After all, the post-workout meal is the most important meal of the day. It is necessary to eat something to fuel the body and restore the glycogen levels in the muscle tissue. Glycogen is the glucose that the body stores in order to perform at optimal levels after a strenuous workout or exercise session.1
Of course, this can depend on the type of workout you do. You should think about the type of workout you perform the most. If you are simply lifting weights, eating right after your workout might be difficult. However, if you are performing heavy squats, lunges, or bench presses then you would be able to squeeze in a post-workout snack within 45 minutes. This might sound simple, but it is important to remember that you should only include snacks that are high in protein, but low in carbohydrates.
It is also important to consider eating whole foods that will give your body the nutrients it needs to function properly. Therefore, after exercising it is advisable to consume whole grains and fresh vegetables. The reason behind this is that these types of foods are high in fiber and have plenty of nutrients that your body needs. Whole foods will enable you to stay healthy and free from various diseases. However, eating whole foods is not easy, and therefore, you may need to consult your physician before consuming any type of food after exercising.
Post Workout Protein Bars
When considering protein supplements for bodybuilders, one of the most important factors to consider is protein consumption after working out. In many cases, athletes skip breakfast and then consume post-workout protein bars to provide enough nutrients to facilitate muscle recovery. Although post-workout supplements are appropriate after working out to help replace the fluids lost during exercise, they should not be used as a replacement for eating a real protein bar after working out. For best results, after working out, an adequate breakfast containing high-quality protein will be required to support muscle growth and repair.
Protein bars that are high in calories are not the best choice for post-workout nutrition because they usually contain too many empty calories. For example, an energy bar may contain just 70 calories, but the majority of these calories are derived from empty carbohydrates. Therefore, the bar will fill the athlete’s body with empty carbohydrates, which leads to a crash later in the evening. In addition, while most protein bars have large quantities of protein and amino acids, empty calories can also be found in the large amounts of fat present in most post-workout protein bars. A post-workout protein bar is not the proper substitute for a meal if the main purpose of the post-workout meal is to replace fluids and carbohydrates and provide energy.
To make sure that you’re getting the proper amount of protein after working out, choose a post-workout protein bar that contains healthy high-quality protein like chicken breast, turkey breast, and goat cheese. Look for protein sources like eggs, whey, soy, nuts, and beans. All of these ingredients are excellent choices to boost your protein intake without adding empty calories to your diet.
Benefits of Eating Protein Bars After a Workout
Protein is essential in the diet and is the building block of muscles.2 As such, we all need it to build strong and large muscles. But in order for us to get a sufficient amount of protein, we often have to eat several times a day. Eating a protein bar after working out can help you eat less and still get the benefits of eating protein bars after a workout. When combined with a healthy eating plan and regular exercise, protein bars can be a great ally in achieving your weight loss goals and staying in shape.
There are several benefits of eating protein bars after a workout. The first benefit is the convenience of having your favorite protein bar with you whenever you want it. You do not have to go running to the nearest corner store or stop at a fast-food restaurant. With the help of the protein powder mixed with fruits or milk, you can make your own protein shake at home. Furthermore, you can have a protein bar anytime you like as long as you have the ingredients available at home.
Another benefit of eating protein bars after a workout is the boost of energy you will feel afterward. After working out, your body usually needs a little bit of recovery time. However, if you don’t have any protein on hand, you won’t have any energy to do anything. This is why you need to have your post-workout meal before you leave the gym. After your recovery, you will feel a lot more energetic and this can help you achieve your goals after a hard workout.
Of course, another one of the benefits of eating protein bars after a workout is the high amount of protein your body can get. Since your muscles are being rebuilt, they need the right amount of protein to keep building up and this is the reason why protein shakes are widely used by bodybuilders. You can also get protein in your diet through fish, meat, nuts, and eggs. You can try to get as much protein from these sources as possible. There are many benefits of eating protein bars after a workout.
The last benefit of eating protein bars after a workout is that it is cheaper than most protein supplements. With a protein supplement, you need to constantly buy different supplements to get the right amount of protein. Aside from that, protein supplements tend to take a long time before you notice any change. With a bar, you can easily grab a protein bar and have your breakfast without even waiting for the protein supplements to do their work.
These are just some of the benefits of eating protein bars after a workout. They are made with quality protein that your body needs in order to repair itself after a strenuous exercise. They are easy to prepare and are already rich in nutrients and vitamins your body needs.3 If you want, you can even mix different flavors with your protein powder. This is the best way to ensure that you get the most out of your nutrition.
Chocolate Milk After a Workout
Many people are not aware that drinking chocolate milk after a workout has some great health benefits. Chocolate milk contains tryptophan, an amino acid that helps the body absorb protein and carbohydrates. When our body needs the energy to carry out day-to-day activities we have an excess of energy and so our body uses this energy source for whatever it is needed – the muscles and the tissues of the body. Over time when the levels of tryptophan in the blood become depleted by other factors such as lack of exercise this energy source is used up and the muscles and tissues begin to deteriorate.4
However, by drinking chocolate milk after a workout these levels of tryptophan can be replenished.5 This helps the muscles to recover quicker and repair themselves more effectively. When you first start working out you may find that your muscles feel sore and ache for a few days after your workout, this is normal and is totally natural. But if you drink some chocolate milk after your workout this will help to reduce the symptoms of ache and soreness.
Post Workout Protein Shakes
After-workout protein shakes are one of the best ways to get your muscles pumped and re-energized in the shortest amount of time possible. In fact, when done right, your body can be tricked into storing more protein during the recovery process than it does when you are in a resting state. This can help you achieve your fitness goals by helping to speed up your muscle repair and recovery process as well as helping you maintain muscle mass and strength levels. Of course, protein is the building block of all life, so this means that if you’re looking to boost your recovery process then protein shakes can really be a great way to go.6
Protein drinks are designed to be consumed immediately following exercise and therefore don’t contain any additional ingredients, which makes them a great choice for a wide range of people (including vegans). Protein bars are convenient because they can be taken with you almost anywhere – including the road! You can also try combining protein drinks and protein powder to make up a delicious post-workout meal that’s nutritious and tasty too. If you can combine them effectively, they can be a powerful combination for overall body protein synthesis.7
Whatever type of protein shake you choose, remember to read the label and look for a healthy protein option. It’s important to stay away from protein shakes that are high in fat and/or sugar, especially after you’ve worked out. Instead, focus on getting the most protein possible by choosing a protein shake that contains whey, casein, eggs, soy, or other high protein options.8
The Best Benefits of Protein Shakes After a Workout
Protein is often a key supplement for building muscle after a workout, but is that the only benefit of a protein shaker? While it’s true that protein is a necessary nutrient, and is required for proper muscle growth and repair, this does not mean that post-workout protein shakes will make a different impact on every person. In reality, the majority of customers who take protein supplements after a workout typically tell customers to save protein bars, shakes, and other protein-rich supplements as a last resort, or if they’re unable to meet their protein requirements from other foods. For these customers, protein shakers may be the ideal choice to meet their protein needs without feeling guilty about it.
Protein shakes are also an excellent way to ensure that you receive the most protein possible during your workout. Protein has become one of the most important nutrients in today’s fitness industry, as studies have shown that low protein levels can lead to weak muscles and a reduction in muscle gains. It is recommended that after a workout, a post-workout protein shake can be the best protein shake, in most cases. Protein shakes after a workout are best consumed shortly after your workout has ended to maximize protein absorption and maximize the rate of protein synthesis, or cell growth. If you consume too much protein too soon after your workout, your body will be too strained to replenish protein stores, leading to muscle tissue loss instead of muscle gain. In addition, consuming too much protein after a workout can be bad for the heart.
Lastly, drinking protein shakes after a workout can help boost your immune system and minimize the damage to cells caused by intense exercise. This is because when you’re working out, your body releases large amounts of catecholamines, which are chemical markers of energy. Drinking protein shakes after a workout speeds up the process of catecholamine release, minimizing the fatigue and stress caused by intense exercise and providing an enormous amount of protein and amino acids to aid recovery from intense physical activity. Additionally, drinking protein after a workout can help increase muscle protein synthesis and nutrient retention, promoting long-term muscle protein synthesis and preventing catabolic changes that occur when muscles rest after a workout.
Eating Meat After a Workout
If you are wondering what the benefits of eating meat after a workout are, it’s quite simple to answer. Meat is high in protein, which provides your body with all the nutrients it needs to build muscle and fight off fatigue. The more protein you eat after a workout, the better for you as it means you will have the energy you need to complete that next training session without your muscles slowing down or becoming damaged. This is also true when it comes to recovery from injuries.9
Other than the above, meat is also very good for maintaining good health. Your muscles will feel good and be stronger if you eat lean red meats. They are also high in protein, which means you will have the necessary vitamins and minerals you will need to keep your immune system in top shape. This is especially important during your training period when you will be susceptible to infections and illnesses.
A post-workout meal is also the perfect time to add vegetables which are loaded with vitamins and minerals. Carrots are good for this, as are beans. Try to avoid fats too, such as those found in nuts as these can give you indigestion and make your heart work harder. The benefits of eating meat after a workout meal aren’t just evident from the facts mentioned, but you will also feel healthier and stronger after your session has ended.10
As mentioned, the benefits of eating meat after a workout aren’t just evident from the information above. The fact that it can be made into a hearty and healthy meal is just another plus. It doesn’t take long to cook up a tasty meal that contains all the nutrients you need to stay energized. There are many different ways to prepare it, so take the time to explore and find out what your favorite options are!
So while you may think that eating meat after a workout is only good for the gym, the benefits of eating meat are much deeper than that. In fact, eating it on a regular basis can actually benefit you in more ways than one. You may not realize it now, but eating a healthy meal every day can give you more energy than you can ever imagine. Just the thought of that is enough to give some people ideas about how to improve their fitness plan. Don’t forget that there’s also plenty of other reasons to incorporate whole grains, fruits, vegetables, and more into your lifestyle, so don’t neglect to explore more once you start eating more healthily.
Image Credits
SPARC Athens / 2020
My Health Only / December 12, 2019
Women’s Health / November 5, 2015
My Health Only / January 20, 2020
Lybrate / September 4, 2020
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