Last week, we brought you the basics of fueling yourself after a workout to aid in muscle recovery and growth. While it’s simple to say a protein and carbohydrate combination works best for building muscle, it can be hard to practice this advice healthfully.

Here are some more foods to consider after a workout to help get you started.

 

What to Eat After Working Out

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Proteins

Eggs

Eggs are not only great sources of protein, they’re quick, low-calorie, and can be prepared in many different ways. They’re also a good source of vitamin D.

Chicken/Fish

The key to choosing your proteins post-workout is choosing whole foods that will help you toward a lean and muscular frame. Chicken and fish are great lean proteins that help build muscle. Choosing fish species like salmon will further boost your benefits.

Low Fat Dairy

Dairy products like yogurt and kefir are slow-release proteins that have excellent health benefits, are low in fat, and mix well with carbohydrates like fruit and whole-grain cereal for a quick post-workout snack.

Carbohydrates

Fruit

Whole fruit like bananas help rebuild muscles and provide different nutrients depending on the type of fruit. Try mixing fruit with yogurt or kefir for a great snack.

Quinoa/Brown Rice

Quinoa is an especially good carbohydrate source to eat post-workout as it contains a wide variety of nutrients, protein, and fiber. However, brown rice is also a good carbohydrate to eat with your protein. Quinoa takes about 15-20 minutes to cook, while brown rice can take up to an hour.

Whole-Grain Baked Goods

Whole grains are the good kind of carbohydrates that will help you refuel after a workout and stay energetic. Pairing with a protein source such as hummus or lean meat will further increase the benefits of these foods.

Need Help in Achieving Your Goals?

If you’re having trouble toning your chest area despite working out and refueling responsibly, you may be suffering from gynecomastia (also known as enlarged male breasts). Unfortunately, no matter how hard you work out, true gynecomastia won’t go away through diet and exercise alone.

Excessive breast tissue must be treated with surgery, preferably with an expert cosmetic or plastic surgeon. If you’d like to learn more about gynecomastia surgery, cost, and the recovery period, contact our New York City or Long Island surgery centers to schedule your free consultation with our gynecomastia experts.

*Always consult a medical professional before starting any diet or exercise plan.

Sources:

http://www.buzzfeed.com/moerder/the-14-best-things-to-eat-after-a-workout

http://www.mensfitness.com/training/build-muscle/post-workout-protein

http://www.mensfitness.com/nutrition/what-to-eat/best-post-workout-foods

http://www.askmen.com/sports/foodcourt_60/94_eating_well.html

http://www.fitnessmagazine.com/recipes/snacks/low-calorie/after-workout-snacks/

http://www.webmd.com/diet/features/what-eat-before-during-after-exercise

http://m.thepostgame.com/blog/list/201305/10-best-foods-eat-post-workout?page=10#sT