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Best Recovery Foods and Supplements Post Workout

March 16th, 2014

The post-workout meal is one of the most important meals of the day. In the first 30 to 45 minutes after working out, your body craves protein and carbohydrates. This is the best time to drink a protein shake and have a complete meal that is rich in quality protein and carbohydrates. Post-workout foods and supplements can help athletes prevent muscle loss and recover faster after intense training. Good nutrition is essential for muscle growth and repair.

Here are the best recovery foods and supplements post-workout:


Even though athletes are advised to take their daily nutrients from real food, proper supplementation can speed up recovery time and promote muscle growth. L-glutamine is one of the best post-workout supplements. This amino acid helps muscles recover from all the stress that’s placed on them. It also strengthens the immune system, prevents catabolism, and helps build muscle. For optimal benefits, take at least five grams of glutamine daily. Bodybuilders need up to 15 grams a day.


Branched chain amino acids support muscle development and recovery. These natural compounds protect your muscles against the catabolic effects of a calorie-deficit diet. Whether you want to build muscle or reduce your body fat levels, BCAA supplementation is essential. These supplements increase the rate of protein synthesis, reduce muscle breakdown, and spike blood amino acid levels.

Creatine Monohydrate

Creatine monohydrate is one of the most popular sports supplements available today. Not only it helps increase muscle mass and strength, but also accelerates recovery time and improves exercise performance. If you take creatine daily, your muscles will look fuller and recover faster after strenuous workouts. Creatine supplementation increases the production of ATP, which helps improve athletic performance. As a result, you'll be able to do more reps and lift heavier weights.

Whey Protein

Whey protein is a staple in any bodybuilder's diet. This type of protein enhances muscle recovery and growth, boosts the immune function, and improves physical performance. If you drink whey protein shakes post workout, add dextrose or other source of carbs. Those who want to build muscle can use a weight gainer containing whey protein and carbs. Unlike other types of protein, whey is easy to digest and contains all of the essential amino acids that your body needs.

Complex Carbs from Foods

Oatmeal, whole grains, and green leafy vegetables should be part of your daily menu. These super foods contain complex carbs and dietary fiber. They help replenish muscle glycogen stores, aid in digestion, and help you build lean muscle. Whole grains are perfect for reloading the muscle energy stores. Green leafy vegetables contain high amounts of water, which helps replace the fluid and electrolytes lost in sweat.


If you want to lose weight and boost your metabolic rate, eat antioxidant-rich foods after working out. Berries, green tea, vitamin c chewable tablets(derived from natural resources) and broccoli are the best sources of antioxidants. These compounds help your body get rid of toxins and metabolic waste. Green tea reduces muscle damage induced by exercise and increases metabolism. If you drink a cup of green tea post workout, your body will keep burning calories at a faster rate.

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