Great muscles rely just as much on the kitchen as on the gym. After you've lifted weights, your muscles need energy and protein to repair and rebuild. Failing to provide the necessary nutrients immediately after working out may reduce your muscle-building results and increase the time it takes for your muscles to recover.
Carbohydrate-Rich Foods
A small snack rich in carbohydrates can help replenish your muscle's glycogen stores, which were depleted while you were lifting weights. Example high-carb snacks include an 8 oz. glass of non-sweetened fruit juice, a whole grain bagel or a whole fruit like a banana. For the best results, Columbia University advises eating such a snack within 15 minutes of exercising. During this time window, your muscle's enzymes are working at their peak and can use the food's carbs to restore muscle glycogen stores the fastest.
Protein-Rich Foods
During bodybuilding, your muscles experience tears that need repairing. Protein works as the building blocks necessary for optimal muscle repair, and your body should get a dose of it within 30 minutes after you've finished exercising. Ideally, you should consume 0.15 grams of protein for every pound of body weight you have. For example, if you weigh 200 lbs., multiply that by 0.15, and the resulting number, 30, is how many grams of protein you need. Aim for a lean protein source, like turkey or tuna fish.
Protein Shakes
Sometimes, you may not have access to the right foods within the time window necessary for the best post-workout nutrient replenishment. For example, if you work out in a gym, you may not have easy access to healthy foods right away. In such cases, whey protein shakes can be a lifesaver. They can give you a combination of high-quality protein and carbohydrates in an easy-to-pack form. All you need to do is mix it with water. For added convenience, bring an empty water bottle with a scoop of the dry protein powder, then mix it with water from your gym as soon as you're done lifting weights.
Fluids
Your body loses a lot of fluids while you're bodybuilding. This is one of the most critical elements to replenish, as dehydration can lead to a host of potential health problems and may also reduce the positive results of your fitness regimen. Everyone experiences different rates of fluid loss; to figure out exactly how much you need to drink after you've lifted weights, weigh yourself before you exercise. Subtract from this your post-exercise weight and drink that amount in fluids, suggests the Gatorade Sports Science Institute.
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