Post-workout food: What to eat after training to gain muscle?

It is common for many athletes to follow demanding training routines without seeing the expected results. In many of these cases, The key is not in training, but in nutrition, especially in post training.

 In this article we tell you the keys to post-workout food, what this meal should contain and what are some ingredients that you can choose to prepare your own post-workout. 

What training post to take to gain muscle mass?

a meal post training is composed of the main macronutrients, which support muscle recovery after intense efforts, help glycogen replenishment and optimize protein synthesis.

These macronutrients and their influence on recovery are: 

• Proteins: They help repair and build tissue damaged during training thanks to amino acids and especially BCAAs. 
• Carbohydrates: They replenish glycogen stores. Some foods rich in carbohydrates are rice, whole wheat pasta, sweet potatoes, oats or quinoa.
• Healthy fats: Consuming them in small quantities supports the absorption of certain vitamins and improves salud general. Some sources of fat are: avocados, walnuts, almonds, olive oil or chia seeds. 
• Electrolytes: They support water balance and prevent muscle cramps. They can be obtained through banana (potassium) or spinach (magnesium). 
• Antioxidants: They help reduce inflammation and can be found in fruits such as blueberries and strawberries, citrus fruits, nuts and green leafy vegetables.

What are the benefits of a post workout?

one post workout meal That includes essential macronutrients will help recovery, hydration and construction of muscle mass, supporting performance. 

Among its benefits are: 

• Recovery faster muscle
• Help replenish glycogen, thanks to carbohydrates that restore glycogen reserves in muscles and liver, preparing the body for the following training sessions.
• Improves the protein synthesis, helping muscle growth and strength.
• They reduce the muscle breakdown, minimizing the loss of muscle mass.
• Rehydrates and secures electrolyte balance, replacing what was lost through sweat.
• Decreases the oxidative stress, counteracting free radicals produced during exercise.
• They optimize the performance, preparing the body for the next training session. 
  

What is the best post workout?

There is no perfect post-workout, but This will depend on what your goal is., which will in turn define the content that this post-workout meal should contain. 

Post training to gain muscle mass

If your goal is to gain muscle mass, a post full training It would be one that contains proteins, carbohydrates and, in some cases, healthy fats. 

For example, a post-workout meal option due to its complex carbohydrate content would be the oats. Oats are absorbed slowly and provide sustained energy, in addition to being rich in fiber, which helps with digestion and satiety. 

To prepare your post-workout shakes with oats you can use AMIX Oatmash, instant extruded oatmeal. This type of oat flour can be used for any snack or snack, without the need to cook, so it can be taken hot or cold. 

BUY OATMASH INSTANT EXTRUSION OAT FLOUR

Completing your Oatmash With protein, you will have an option that, in addition to providing complex carbohydrates, will help protein synthesis and muscle recovery.

Post training with rice flour to gain muscle mass

Rice flour is a perfect option for your post-workout because it is a source of quickly digestible carbohydrates which helps maintain energy and replenish muscle glycogen. 

If you are looking for an option low in fat and sugar, the AMIX Ricemash rice flour It is an ideal alternative to incorporate into your snack after the most intense workouts. 

BUY RICEMASH AMIX RICE FLOUR

What not to eat after training?

Just as there are recommended foods to consume after intense workouts, there are other foods that are not recommended to eat for its interference in recovery and performance. 

Some of these are:

• Ultra-processed foods rich in simple sugars
  
• Food fatty or fried
  
• Meals rich in caffeine (due to its influence on rest)
  
• Alcohol
  

Are you looking for the ingredients to prepare your post-workout? In AMIX Store You will find the best options to prepare the best post-workout according to your objective. Come in and discover them!