Post-workout meal plays a key role in getting the best results from any physical activity. Providing the body with the right fuel for recovering energy after physical activity helps combat fatigue, stimulate muscle growth and lean mass. It also helps to supplement any deficiencies and prevent the most frequent complaints such as cramps and muscle pain.
"Foods such as cereals, green leafy vegetables, eggs and fish (which are sources of B-complex vitamins) favor the production of energy that is essential to combat physical tiredness that can occur after training. These foods are also involved in the metabolism of fats, carbohydrates and proteins," explains nutritionist Nicoletta Bocchino, who has graciously helped us understand what meals are best to eat post-workout – in order to optimize the results of any physical activity.
Post-workout meal if you train early in the morning
For a balanced and healthy post-workout breakfast, treat yourself to some carbs like bread, orange juice or a banana – together with some complete proteins like yogurt and some ‘good fats,’ like those you find in nuts like almonds, walnuts, pistachios, hazelnuts, etc. "They will help you fight fatigue after training and make the proteins better available for your muscles.
They also provide essential amino acids such as tryptophan and tyrosine that facilitate the brain's release of dopamine, adrenaline and norepinephrine – neurotransmitters that reduce the feeling of fatigue that comes with physical exertion," explains the nutritionist.
Post-workout meal if you go to the gym at lunchtime...
Bocchino says ‘yes’ to a quick post-workout lunch – full protein and calcium, allies of muscle and bone health. The winning combination? A sandwich with cottage cheese, lettuce and rye bread. "Cottage cheese is rich in essential amino acids that are valuable for developing and maintaining muscle mass. Lettuce, on the other hand, is a good source of valuable antioxidants that fight the free radicals produced during intense physical activity, which are responsible for oxidative stress. It also provides vitamin C, essential to the production of collagen – a protein made from bones, tendons and cartilage, which is essential for the functioning and flexibility of the joints – to counteract the pain that can arise after physical activity due to overexertion," explains the expert. "The complex carbohydrates in the rye bread provide the body with long-lasting energy.”
Post-workout meal if you train in the afternoon
She also says ‘yes’ to a snack with simple sugars after your workout. Some examples? A seasonal fruit with some cheese or a yogurt. "They allow you to regain energy quickly." The nutritionist adds,"Kiwis and bananas provide a wide variety of vitamins and minerals that help combat post-workout fatigue. They contain high amounts of magnesium and potassium, which help to replenish minerals lost through sweating and counteract muscle cramps that can occur after training. Dairy products, on the other hand, are good sources of protein and excellent allies of muscle health.
Post-workout meal if you work out in the evening
If you go to the gym after work and also happen to dine late, be careful not to overdo it with calories and quantities before going to sleep. The risk? Difficulty sleeping and poor rest with repercussions on your figure and health. "Sleeping a few hours a night, for example, promotes an increased production of the hunger hormone called grelina. Physical activity in the hours before sleep itself has an activating effect on the brain. It promotes the release of adrenaline, a hormone that stimulates wakefulness," explains nutritionist Nicoletta Bocchino. In order to avoid this risk, Bocchino suggest a light evening meal from easily digestible protein combined with a plate of seasonal vegetables and some grains. A typical menu? Bresaola, arugula and whole wheat bread or brown basmati rice. "Bresaola provides protein that gives you a feeling of fullness without weighing you down. Arugula is rich in B vitamins and tryptophan, which are involved in the production of hormones that regulate circadian rhythm such as serotonin. Whole wheat bread and rice deliver fibers that prolong feelings of fullness with complex carbohydrates that promote relaxation.”