Food is what largely determines the success of a training plan since it's the fuel for sustaining the functions of your organism. Women worldwide are becoming more conscious and knowledgeable on the benefits of different food groups for various activities, fitness included. In training regimens, caloric intake is usually divided into three stages: pre-workout, intra-workout, and post-workout.
You will undoubtedly improve performance and muscle and metabolic recovery with the right selection of food for each stage. In the case of post-workout nutrition, aim to meet the nutritional needs of the body as they allow recovering from the effort and promote repairing muscle fibers.
The Anabolic Window
The best way to nourish your body after a workout is to make use of the anabolic window. The anabolic window is a term used to define the first 30 minutes following the culmination of physical activity. Some experienced nutritionists and trainers argue that the absorption and use of nutrients for fitness purposes will be optimal if adequate food is ingested during that period. Proper food intake during the anabolic window helps to speed up the process of muscle hypertrophy.
The Ideal Post-Workout Foods
Your post-workout meals should consist of essential macronutrients, easily-absorbed complex carbohydrates, and high-biological value proteins.
The following foods can be either combined or eaten separately:
- Meat & Fish: chicken breast, fresh tuna, hake, or salmon
- Nuts & Seeds: almonds, hazelnuts, walnuts, peanuts, cashews, brazil nuts, chia seeds, unsweetened almond milk
- Vegetables: kale, spinach, cabbage, broccoli, asparagus
- Dairy & Eggs: sugar-free greek yogurt and free-range eggs
- Fruit: blueberries, bananas, avocados
Here are our top three favorite post-workout meals:
- Unsweetened Greek yogurt with a tablespoon of chia seeds and a handful of fresh blueberries
- Two scrambled free-range eggs with organic spinach and crushed almonds
- A banana-kale shake with unsweetened almond milk
What should you not consume post-workout?
The large intake of fatty food isn't recommended after training as they slow down the digestion and absorption of nutrients. However, a small amount won't hurt, so you don't have to worry about adding a mashed avocado or a few pieces of cheese to your post-workout meals.