Protein Post Gym Workout provides amino acids that your body uses to help repair and build muscle fibers. After a workout you can add juices like Grapes, Pineapple’s got an enzyme called bromelain, believed to act as an anti-inflammatory, as well as a rich amount of carbs and antioxidants, both of which you need to restore your energy reserve and get back on your feet faster.
During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.
Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears.
Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to repair muscles and build strength for future workouts.
You can add these meals with rich carbs and proteins within 30 minutes after workout.
Grilled chicken with roasted vegetables (226 calories, Saturated fat 3.9 g, Protein 23 g).
Boiled egg without yolk(approx 3gm protein in each egg white).
Boiled Sweet potato(Sakarkandi).
Tuna salad sandwich with brown bread.
Add salad sprouts with moong daal(100 gm) gives you 347-calories 15gm-sodium 24gm-protein, less amount of peanuts, carrot,
Oatmeal, whey protein, banana, and almonds.
Fruits like apple, banana(1-2).
If you are thin you can add peanut butter with brown bread for healthy nutrients. It is High in Healthy Fats. Since peanut butter is very high in fat, a 100-gram portion contains a hefty dose of 588 calories with approx 25 gm of protein Post Gym Workout.
How much protein intake per day for building muscle?
AS per the research person need to take approx 1.6 grams per kilogram, of bodyweight. Suppose a person with weight 80 kg then 136 gm protein intake is required. There may be a small benefit to eating more around 2 gm to gain good muscles.
What to eat before workout ?
Pre-workout protein consumption to improve athletic performance and the timing of Your Pre-Workout meal is key. If you eat 30–60 minutes prior to your workout, choose meals that are easy to digest and contain mainly carbs and some protein as Post Gym Workout.