Category — Recovery

So we’ve covered pre-workout snacks, now let’s focus on what you consume after your workouts. This step is arguably the most important part of your workout because when you exercise you deplete your body’s glycogen (the carb stored in your muscles and liver). That’s why it’s extremely vital that you replace what you lose so you can get the most out of your hard work.

Through my own personal experience and speaking with several personal trainers, I have come up with this list of the best post-workout meals:

5.  Piece of fish and baked potato — A muscle-building packed combination of quality protein and complex carbohydrates, this meal is a great way to end your workout. Go for salmon or tilapia as these have the highest amounts of protein.

4.  Chicken breast or steak and rice — Another classic meal that will maximize your workout. If you’re buying steak make sure to pick sirloin or a lean cut which are a lot healthier. Don’t forget the whole grain rice either!

3. Protein bar — This is only third on our list because it is a solid and will take a bit longer to absorb than its liquid counterparts. However, it’s still a very effective post-workout meal. In this instance don’t go for “Low carb” bars, instead buy a protein or meal replacement bar that has plenty of calories and carbohydrates to go along with at least 30 grams of protein. I like the MET-RX meal replacement bars.

2. Chocolate milk — This surprisingly effective recovery drink was almost a unanimous pick for all the experts I interviewed. Two cups of this stuff averages about 310-320 calories, 50 grams of carbs, and 16 grams of protein. Of course the liquid consistency will allow it to be absorbed quickly and carried to your depleted muscles.

1. Protein drink with whey — The original and still the best. No other food or drink can compare to the punch this packs when it comes to optimizing your workout. Whey protein is absorbed the fastest by your body and the liquid form will bring it to your muscles that much faster. If it’s a low carb protein add in some berries or a banana to give it a boost. Optimum Nutrition’s Hydro Whey is a good pick!

All of these foods should all be taken within 45 minutes after completion of your workout for best results.

One of the biggest keys to building muscle is rest. That’s right, you probably already know by now that if your body isn’t getting the proper rest and recovery you won’t see as much growth as you probably should. That’s why it’s important not to overtrain and to give your muscles adequate time away from the gym.

On average, your training sessions should be somewhere between 45-60 minutes, three times a week, while taking a week off every month or so. If you’re not somewhere in that range you’re shortchanging yourself.

It’s also been proven that resting long periods after hard workouts can increase your testosterone levels — so in essence it pays to rest!

ChefMD John La Puma reports that weightlifters who drink green tea are able to recover faster from the oxidative stress that occurs after workouts.

“Athletes who drank the green tea had less damaging lipid hydroperoxide and more protective polyphenols in their blood before and after exercise. Another key finding was a 37 percent higher post-exercise level of a protein called glutathione, which helps protect the body from oxidative stress caused by damage from free radicals. The researchers concluded that green tea provided significant benefits for sports participants.”

 When you lift weights I think most of us are concerned more about results and less about keeping our body and cells healthy (especially from free radicals). That’s why getting enough antioxidants and polyphenols is so important.

The quicker you can recover, the quicker you can get back to the gym and the less sore you’ll be. Which will in turn allow you lift more weight, more often.