Bodybuilders must take advantage of every aspect of muscle building if they want to be successful -- which means proper diet as well as a commitment to training. Most bodybuilders know that eating prior to a workout is important for the energy you need for growth, but what you eat after the workout is just as important.
Significance
After you have finished your workout, your energy stores are depleted and must be restored in order to get you ready for your next workout, and help your muscles grow in the interim. A balanced mix of protein and carbohydrates works well to start the recovery process. During a weight training session your muscle fibers suffer microscopic damage -- and food, along with adequate rest -- is what helps repair the damage caused by the workout to help your muscles grow. Try to eat within 30 minutes of finishing your workout, then again before the two-hour mark for best results, advises the Gatorade Sports Science Institute.
Foods to Eat
Combining a protein and carbohydrate together in an appetizing and healthy snack is probably the least complicated way to get what you need nutritionally when the workout is over. Try spreading hummus on a whole-wheat pita, grabbing a balanced carb and protein energy bar or mixing almonds or peanuts into yogurt. Turkey, tuna or peanut butter sandwiches on whole grain bread also provides nutrition you need. Choosing foods that aren’t complicated to make and are also portable, may make getting them into your body a little less challenging after a tough workout.
Smoothies
The smoothie is an alternative to solid food that you may find easier to stomach after weight training. Since it’s in liquid form it’s pre-digested, and it may also save you some time if you don’t have a lot to spare. To maintain the carb and protein mix, add one or two scoops of protein powder in your blender, then add frozen or fresh fruit, such as berries, melon or bananas. You can use plain water, milk or juice for the liquid, depending on your preference. Blend all the ingredients until smooth and then enjoy. Adding water ensures you won’t get any additional calories or sugar in the smoothie.
Considerations
Remember to drink water before, during and after your workouts to stay hydrated at all times. Sports drinks help replace lost electrolytes, but some are high in sugar, so it’s wise to read labels before you choose one. If you choose smoothies post workout, whey, soy and vegetarian protein, like pea or hemp, are all suitable powders for the protein element of the drink.
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