If you’re looking to really step up your game and make 2016 the year that you finally attain the physique you’ve always dreamed of, you will need to ensure that you get started sooner rather than later. Training in the gym and working out regularly is all well and good, but if your diet and nutrition isn’t on point, you simply won’t make the progress that you should ideally be making. Professional athletes, experts, and trainers alike all agree on one thing, and that is that as important as exercising and training in the gym actually is, the dietary and nutritional aspects of things are even more vital. So much so in fact, that experts consider the art of building muscle a combination of 30% training, and 70% nutrition. That basically means that if your diet isn’t correct, you won’t grow and won’t make any real progress. Get your diet right however, and you’ll begin seeing progress and improvements on a weekly, possibly even daily basis. Post-workout nutrition is vitally important, and for that reason, here’s a look at a few of the ultimate post-workout recovery meals guaranteed to maximize muscle growth.
Chicken and white rice vegetable stir fry
Chicken is a fantastic source of lean protein that is rich in minerals and vitamins including niacin. The muscles require protein immediately following a workout as it is necessary for protein synthesis, in which new muscle tissue is produced. On top of the chicken, combine your stir fry with white rice. Ordinarily, brown rice is healthier than white, but as white rice has a higher G.I, it will be absorbed by the muscles much quicker, and will quickly replenish glycogen stores. Add some of your favourite vegetables and a few splashes of low sodium soy sauce and you have yourself one heck of a tasty post-workout meal.
Hummus and whole grain pitta bread
It’s all well and good talking about how beneficial protein is and then talking about meat and fish etc, but what about those of you who don’t eat meat, fish, or even dairy produce perhaps? Well, the good news is that there are plenty of plant based protein alternatives, with one great example being hummus. Hummus is made from chick peas which are a great source of carbs and protein. To provide an insulin spike necessary for the muscles to really absorb maximum levels of nutrients, increase the carb content with a whole grain pitta bread.
Almond butter and whole wheat bagel
Almond butter is rich in protein, vitamins, minerals, and other nutrients that have been found to have a very positive effect on the body when it comes to building muscle and aiding in recovery. Almond butter is also a great source of healthy monounsaturated fats, which help promote muscle building hormones such as testosterone. The bagel is a great source of complex carbs, and will once again aid in absorption.
Mashed potatoes, salmon, and broccoli
This is the ultimate post-workout meal designed to promote muscle growth and repair in a big way. Salmon is packed full of natural goodness including omega 3 fatty acids and minerals. It is also very high in protein. The broccoli is a superfood full of vitamins, minerals, and antioxidants, and as the potatoes have a higher than average Glycemic Index, they too will help replenish glucose and glycogen levels within the muscles.