By: Lauren Smith
You need a nutrient-rich diet to recharge your body after spending a lot of energy on your workout. It can help you replenish your energy reserves, increase post-workout recovery and improve your overall progress.
Here we will talk about the best diets that can help boost your workout results.
Protein
Proteins help repair tissues that are damaged during exercise. An adequate amount of proteins after a workout provides the body with the amino acids it needs to rebuild the muscles and boost strength. Some of the protein sources you can take after working out include:
- White meats such as chicken, pork, and turkey.
- Organic and free-range eggs.
- Oily fish such as mackerel, salmon, and sardines.
- Organic and grass-fed red meats.
- Legumes such as lentils, beans, and peas.
- Tofu
Your protein requirements may vary depending on the type of workout you do. Usually, a protein intake of 0.54 to 0.9 grams per pound of body weight is sufficient for a physically active adult. Likewise, a total intake of 1.2 to 1.7 g of protein per kilogram of body weight is required for strength-trained and endurance athletes to gain muscle mass and maintain it.
It’s important to choose quality protein sources with high nutritional value and avoid consuming processed meats such as reconstituted steak and sausages.
Carbohydrates
Your body’s glycogen stores fuel the muscles during strength exercises. Therefore, you need to consume carbohydrates after your workout to replenish these stores.
Experts recommend a carbohydrate intake of 6 to 10g per kilogram of body weight per day. Carbohydrates maintain normal glucose levels during workouts and replenish muscle glycogen.
Typically, the rate at which your glycogen stores are used depends on your workout activity, environmental conditions, and gender. For example, endurance sports such as swimming and running use more glycogen than normal weight training.
Examples of complex carbohydrates you can incorporate into your diet include:
- Whole-wheat toast
- Low-fat or fat-free yogurt
- Brown rice
- Whole grain pasta
- Low-fat or skim milk
It’s important to avoid simple carbohydrates, refined and mainly grains, as these may lead to metabolic illnesses, type 2 diabetes, and insulin resistance. Refined sugars may also potentially promote weight gain and increase inflammation. Avoid saturated fats because they digest slowly and take away energy and oxygen needed by the muscles.
Fresh and Varied Vegetables
Often, most athletes focus on carbohydrates and proteins and overlook vegetables and fruits. It’s a mistake since it can lead to deficiencies in essential micronutrients such as vitamins A & C, zinc, iron, and calcium.
You can include a wide variety of vegetables in your diet, including:
- Green leafy vegetables such as spinach, kale, and arugula.
- Brassicas vegetables such as broccoli and cabbage.
- Root vegetables include carrots, radishes, beets, garlic, and onion.
- Squashes.
- Peppers.
These vegetables contain fibers, micronutrients, and antioxidants, which are essential for your overall health and performance.
A bowl of fruits is a good option for a quick bite before a workout to give you an energy boost and improve your performance. Some of the best fruits to include in your diet plan are oranges, apples, watermelon, pears, berries, grapes, and peaches.
Fat Containing Foods
Many athletes fear eating fat due to the belief that it can water down their workout efforts and cause obesity. While the fat-breakdown process is slow, having fat in your diet is essential for pre and post-workout training.
Because not all fats are nutritionally the same, you can consider eating more of the mono and poly-unsaturated fats found in these foods:
- Avocados and olive oil
- Fish oil and fatty fish such as salmon also contain omega-3.
- Oil seeds include pumpkin seeds, flax seeds, almonds, walnuts, and hazelnuts.
Notably, these fats play a vital role in the production of hormones, regulation of inflammation, and muscle and energy growth. Subsequently, you can enjoy better health and improved performance for your physical activity.
Snacks
You can consume healthy snacks between your meals depending on your fitness goals. If you aim to gain muscle, you can take protein-loaded snacks before and after the training.
If you want to lose weight, find a balance that will speed up your recovery while also losing some pounds. In this case, consider healthy snacks such as:
- Fresh fruits like red fruits, blueberries, blackberries, and raspberries for their beneficial effects on health.
- Some teas are rich in antioxidants
- Oil seeds such as almonds and walnuts.
Meal Plan
When you are trying to lose weight, a workout alone is not enough. Consider eating a healthy and balanced diet. The following meal program will help you plan your day:
| Morning | Noon | Evening | |
| Option 1 | Bowl of oats, blueberries, walnuts, almonds and cream cheese. | Omelette, avocado, and toasted bread.Salmon, sweet potato, and zucchini. | Vegetable soup, 2 boiled eggs and a bowl of quinoa. |
| Option 2 | Wholemeal bread slices, scrambled eggs, avocado and sun-dried tomatoes. | Grilled chicken with vegetables and brown rice. | Tuna, tomato, corn, and red bean salad. |
| Option 3 | Toasts of rye bread, almond butter and banana. | Arugula salad, lentils, quinoa, avocado, beets, carrots and olive oil. | Ham, zucchini, and brown rice. |
| Option 4 | Savory breakfast: salmon and sweet potato, or chicken and rice. | Grilled tofu, sautéed vegetables with curry soy sauce, and red rice. | Lentils, brown rice, and broccoli. |
| Option 5 | Tuna sandwich with wholemeal bread, salad, and tomatoes. | Vegetable steak, sweet potatoes, and spinach. |
Conclusion
If you’re having trouble starting a low-calorie diet, meal replacements may be a solution. These are available as shakes, bars, or powders and contain essential nutrients your body needs. It’s important not to skip a balanced meal which is vital for your recovery and progress. The recommended nutrient intake can be met through diet and supplementation, sufficient for performance and endurance.
