What to eat for muscle growth and recovery

You’ve just finished from a great workout and feeling awesome for the way you’ve performed. Your next step is to eat and/or drink something to benefit from your workout and improve your recovery. So, what do you have?

The key nutrient to focus on after a workout is protein. Indeed, protein is responsible for growing, strengthening and repairing muscle fibers. If you want to reduce soreness but also get the best out of your workout, you need to make sure you’re eating enough protein to allow for that to happen. Don’t waste your workout by poor nutrition!

I’ve highlighted some great post-exercise options for you to choose from on the infographic. Of course, the underlying theme here is that all options include a good source of protein. If you’re one to take protein supplements, you may very well consider this an option too. So long as you are getting in some form of protein!

Just a side note, chocolate milk has been shown in the literature to be an ideal post-exercise recovery drink as it contains a good mixture of protein, carbohydrates, fat, vitamins and minerals. So, if you’re looking for a quick, easy and tasty post-workout snack, choose chocolate milk!

Nutrient timing is extremely important. The foods you eat pre and post exercise significantly affect your ability not only to fuel for exercise, but recover from it as well. To have the ability to exercise day in, day out comes from sufficient sleep and proper nutrition. In this case, focusing on proper nutrition post-exercise is key in order to maximize the gains from your exercise. After all, the things we do outside of the gym matter more than what we do inside!

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