After a grueling exercise, your body needs the right nutrients to recover, rebuild, and grow muscle tissue. It’s important to know about post-workout meal for lean muscle gain. The best foods to build lean muscle include items high in protein and low in saturated fat. Here are some key ideas for consuming foods.
Key Takeaways
- Consume 20-30 grams of protein within 30-60 minutes after your workout.
- Include complex carbohydrates and healthy fats in your post-workout meal.
- Replenish electrolytes to support hydration and recovery.
- Timing is everything: eat within 30-60 minutes after exercise.
These are the key ideas of consuming foods. keep reading to learn more about post-workout meal for lean muscle gain.
Post-workout Meal For Lean Muscle Gain
Post-workout meals should focus on a balanced intake of protein and carbohydrates to support muscle recovery and growth. Take a look at this list and choose some of these foods to add to your diet.
1. Eggs
Eggs are high in protein and healthy fats, which can build lean muscle. It just doesn’t fill up with proteins, vitamins, and minerals but also gives you energy when you need to get through the day.
It also contains large amounts of amino acids, called leucine which is essential for muscle repair and growth.
2. Salmon
Salmon is a good choice for muscle building and overall health because it is rich in omega-3 fatty acids and packed with protein.
After a workout, you can take 3-ounce of salmon that contains about 17 g of protein which helps in muscle recovery and reduce muscle soreness.
3. Chicken Breast
Chicken breast is a good source of protein which is important for building and repairing muscles. You can take 3-ounce (85-g) after exercise contains about 26.7 grams of high-quality protein which helps to improve the lean muscle.
It also contains large amounts of niacin and B6 which are essential when you are an active person.
4. Greek Yogurt
Greek yogurt can be a good snack to build lean muscle because it’s high in protein and calories and also contains calcium and probiotics. Taking ½ cup (170 g) contains 15 g of protein which helps to gain weight.
It is made with whole milk is another food that can help you add high-quality protein to your diet.
5. Tuna
Tuna is a good source of protein and is low in saturated fat which helps to build lean muscle, skin, and bones. It contains nearly 20g of protein per 3-ounce (85g) serving.
It also provides a large amount of omega-3 fatty acids, which may support muscle health.
6. Shrimp
Eating shrimp can help you to build lean muscle because it’s high in protein and very low in calories. It also contains many nutrients including iodine and antioxidants, that may offer health benefits.
You can take 3-ounce of shrimp after a workout which contains 19 g of protein, 1.44 g of fat, and 1 g of carbs.
7. Nuts
Nuts can be a good source of plant-based healthy protein, fats, and carbs to build lean muscle. It also have fiber, vitamins, and minerals that support many of the body’s system.
Taking 30 grams of nuts contains 7 g of protein, 6 g of carbs, and large amounts of unsaturated fat.
8. Chia Seeds
Chia seeds are high in protein and healthy fats which can help you to build lean muscle. It is packed with omega 3 and omega 6 fatty acids which are soluble fiber and antioxidants.
Taking 1 –ounce (28g) of chia seeds contains 5 g of protein, 9 g of fat, and 12 g of carbs.
9. Soybeans
Soybeans are plant-based proteins essential for healthy weight gain. Taking 86 grams of cooked soybeans which contains 16 g of proteins and healthy unsaturated fats.
It is rich in essential amino acids, and supports muscle growth and recovery, making them a good addition to your fitness diet.
10. Protein Powders
Protein powder is a convenient and efficient way to boost lean muscle growth, with whey protein providing up to 25 grams of protein per scoop.
You can take protein powder with supplements after a workout helps to promote muscle recovery, growth, and repair, and also supports your lean muscle-building goals.
After a workout, consuming nutrient-dense foods high in protein and healthy fats is essential for muscle recovery and also helps in growth of muscle mass in arms.
Some Foods Are Avoided To Build Lean Muscle
Some foods should be avoided to build lean muscle, as they may slow down your progress. And they are,
- Alcohol
- Ultra-processed foods
- Deep fried foods
- Oily foods
- Refined carbohydrates
- Added sugar
- Sugar-sweetened beverages like soda
Taking these foods and beverages once in a while won’t negatively affect your potential to build lean muscle. However, A well-planned post-workout meal can make all the difference in achieving your fitness goal.
Why Post-Workout Meal is Important?
Exercise causes micro-tears in muscle fibers, leading to muscle damage. Proper nutrition helps to repair and rebuild muscle tissue, promoting growth and strength gains. The right post-workout meals are,
1. Lentils and Chickpeas
Lentils and chickpeas are excellent sources of plant-based protein and fiber, supporting muscle growth and recovery while promoting a lean physique.
2. Almond Butter And Jam Sandwich
An almond butter and jam sandwich provides a balanced mix of protein and healthy fats to support muscle recovery and growth.
3. Pita and Hummus
Pita and hummus offer a good source of plant-based protein and complex carbs to fuel muscle repair and energy.
4. Oatmeal
Oatmeal delivers complex carbohydrates and fiber, providing sustained energy and aiding in muscle recovery and growth.
5. Smoothies or shakes
Smoothies or shakes can be a convenient way to pack in protein, healthy fats, and essential nutrients to support muscle development and recovery.
These foods help repair muscle damage, promote growth, and maintain overall strength. Keep reading to know how much protein should you eat after a workout to build muscle.
How Much Protein To Eat After Workout?
Protein is important for muscle growth and repair. The amount of protein you need can vary based on factors such as your fitness goals, body weight, and the strength of your exercise. Wardlaw suggests 15 to 25 grams of protein within 1 hour of your workout. This helps in:
1. Muscle Repair
Protein is made up of amino acids, which are the building blocks of your body. When you eat protein after exercise, it gives your muscles the amino acids they need to repair and rebuild.
2. Muscle Growth
Protein is essential for muscle growth as it provides the building blocks needed for muscle repair and development. Taking sufficient protein after exercise supports the synthesis of new muscle tissue and enhances recovery.
3. Faster Recovery
Consuming protein improves muscle repair and recovery. It provides the essential building blocks needed for quicker healing after harsh exercise.
After a workout, consuming 15 to 25 grams of protein within an hour supports muscle repair, growth, and faster recovery. To meet these needs, consider high-protein options like Greek yogurt, protein shakes, or lean meats.
Some High Protein Options
- Whey protein shake (20-30 grams)
- Lean chicken breast (3-4 oz, 25-30 grams)
- Fish (salmon, tilapia, 3-4 oz, 20-25 grams)
- Eggs (2-3 whole eggs, 14-21 grams)
- Greek yogurt (1 cup, 20-25 grams)
Here are some additional meals for faster recovery
Additional Nutrients for Health Recovery
For best health recovery, focus on replenishing energy with carbohydrates, healthy fats, and electrolytes.
1. Carbohydrates
Replenish energy stores with complex carbs like whole grains, fruits, and vegetables.
2. Healthy Fats
Support hormone production and overall health with nuts, seeds, avocados, and olive oil.
3. Electrolytes:
Replenish lost salts with coconut water, sports drinks, or bananas.
Sample Post-Workout Meals
- Whey protein shake with banana and almond milk
- Grilled chicken breast with brown rice and steamed vegetables
- Salmon with quinoa and mixed greens
- Greek yogurt with berries and honey
- Turkey and avocado wrap with whole wheat tortilla
Consuming these nutrients shortly after your workout can optimal recovery and performance.
Timing Matters
The timing of your meals is most important to boost recovery and muscle growth because your body’s ability to restore glycogen and protein is gained after exercise.
In the past, experts suggest eating your post-workout meal within 50 to 60 minutes. It was trusted that delaying carb consumption by as little as 2 hours after a workout could lead to as much a 50% lower rates of glycogen synthesis.
Conclusion
To effectively build lean muscle after a workout, prioritize nutrient-dense foods high in protein, such as eggs, chicken, and Greek yogurt, while including complex carbohydrates and healthy fats for optimal recovery.
Aim for 20-30 grams of protein within 30-60 minutes post-exercise to support muscle repair and growth. You can enhance your recovery and maximize your fitness gains by carefully planning your post-workout meals and timing.
A post-workout meal is an important part of any fitness routine and can help you to build lean muscle.
