Post-workout meal is definitely one of the most important meals of the day. You lift as heavy as you can, but until you provide your body the proper nutrition especially post-workout your muscles will not grow bigger. I have done that mistake in the past and I really don’t want you to do that mistake.
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Good Meal Choices to Eat After a Gym Workout
A post-workout meal has to be taken right after the workout. Like within 30 minutes or a maximum of 60 minutes. Post-workout most importantly we need protein. This is because the muscle fibers that have been broken while workout needs protein to get re-build. Then we also need carbohydrates, preferably fast-digesting carbohydrates. This is to replenish the muscle glycogen which was depleted while we were working out. Unfortunately, there can not be many post-workout meal options. This is because the body needs immediate recovery. First is whey protein isolate in water. Remember, whey protein in water is the best thing you can take post-workout. It is ideal for vegetarians as it gets derived from milk. Moreover, it is totally safe and natural. Just take 1-2 scoops of it depending upon your muscle maturity. And for carbohydrates, have a banana along.
Post Workout Non-Veg Meal options to Lose Fat and Gain Muscle
The second best option is to have 6 boiled egg whites along with any fruit. I prefer dates. Egg whites are comparatively fast-digesting protein source than other lean protein sources like chicken breast. If you do not like boiled egg whites, you can make a vegetable egg white bhurji also. Remember, no yolks. We need no fat post-workout. Next is spinach grape juice. Now, this is not the best of the options but Vegans! you can definitely stick to it. Just take 2-3 bowls of spinach and wash it properly. Add in grapes along and blend them together. Have 2-3 glasses of this juice post-workout to get enough protein and carbohydrates. So friends, after 1-2 hours of taking this meal, you have to take another meal which is also equally important. This meal has to be high protein, balanced with complex carbohydrates, healthy fats, vitamins, and minerals. Some of the options can be.
Grilled chicken breast and brown rice with salad or grilled fish and boiled sweet potato and salad or paneer bhurji with whole wheat roti and salad or rajma/chana brown rice with salad or chickpeas spinach egg bhurji or moong dal dosa with paneer and vegetable stuffing or sweet potato chaat. There can be so many options for this meal.