When you get home from the gym the first thing on your mind should be how to refuel. To maximize your potential make sure you eat within thirty to sixty minutes of working out. This is when you’re body and muscles are most receptive to nutrients.
Protein for muscle mass and carbohydrates for energy replenishment are the main goals here. It doesn’t matter if you’re trying to be the next Arnold or if you’re just tired of looking like a toothpick, if you don’t eat right after a work out all that hard work is for naught. Take a gander at five different options to get you the protein and carbs your body needs.
1. Protein Shakes
The easy way is to scoop some protein powder into a bottle with milk and shake. Sure, it gets the job done, but before long you’re going to be sick of the same bland taste. Next time, put the powder and milk in a blender. You’re now free to add any number of flavor boosters- bananas, berries of any kind, almonds, peanut butter, or even ice cream. Not only do these add flavor, but they contribute essential nutrients. You no longer have to be boring with your shakes.
2. Chicken Stir-Fry
Chicken is a great source of lean protein, and you don’t have to be like that gym rat that eats plain chicken breasts with no flavor. This is easy to make and it’s nice to change up from the usual post workout food. While your rice is cooking chop up your vegetables. Use broccoli, bell peppers, and carrots. In a bowl mix soy sauce, brown sugar, and cornstarch. Coat your chicken lightly, remember you’re still trying to be healthy, and place in the fridge for fifteen minutes. Add vegetables to the same pan after a couple minutes. When it’s all ready, combine on a plate and devour!
3. Snacks
If you’re a man on the go you might not have time to prepare a meal or shake. You still need food for recovery though. Easy snacks to bring with you are beef jerky, dried fruits, nuts, hummus, and whole wheat pita slices. This is a fast way to get protein and carbs into your body without sacrificing flavor. Be honest, it’s not like you need an excuse to eat more beef jerky.
4. Tuna
Tuna isn’t for everyone, but it’s still packed full of protein. You can eat it directly from the tin, or give it more flavor by mixing it with different condiments. Of course mayo is the most common, but branch out and try using mustard, horseradish sauce, or even buffalo sauce. If you also want carbs with your tuna, and you do, make sure to eat it with bread or crackers.
5. Scrambled Eggs
Eggs aren’t just for breaking a fast. They’re perfect for feeding your body what it needs after beating yourself up at the gym. Scramble at least four eggs to start. Make it more interesting by tossing in red bell peppers, mushrooms, and carrots. To add more protein throw in diced ham or bacon. If you want to add some carbs, remember to complement that with some fresh food on the side.