10 Best Foods to Eat After a Workout
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- Опубліковано 27 бер 2021
- These are the best post-workout foods that you can eat to maximize muscle growth and recovery. Before you make your next post-workout meal make sure you watch this video. Whether you're trying to burn fat and lose weight or build muscle what eat after a workout will either help or hurt your progress.
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The recovery and repair process after a workout is just as important as the workout itself. During your workout, you'll create tiny tears in the muscles, and ultimately the goal is to have your muscles come back stronger and bigger as they heal. However, the only way that you'll reap the benefits from your workout and build muscle is by providing your body the resources it needs to recover, and there's no doubt that some options are significantly better than others post-workout... So I want to give you guys 10 of the best foods that you should have after a workout. And the first category that I'm going to list some options for is of course protein.
It’s essential to consume protein around your workouts because the amino acids found in protein are the building blocks to your muscles. In fact, building muscle is all about creating a “positive protein turnover rate.” This means that your body has to add more amino acids to a muscle than the amount that gets broken down regularly. Now, most of you have probably heard of the anabolic window, which is a myth, that suggests that you need to get your protein shake in as fast as possible after a workout. Even though it's not true that you need to take in protein IMMEDIATELY after a workout a good guideline is to try to get at least a minimum of twenty grams of protein within an hour and a half of finishing your workout. Keep in mind If you happen to train in a fasted state as I do, it's better to have that protein sooner rather than later because there will be fewer amino acids circulating through your body since you didn't eat any protein before your workout. On the other hand, if you did eat and you had a lot of protein before your workout you can probably get away with extending that time-frame even past the 1 1/2 hour mark, but taking down protein within 1 1/2 hours after finishing your workout is generally a good guideline to aim for.
So the first and one of the best protein sources post-workout is whey protein. Whey is a fast-digesting protein source, which is especially beneficial if you train on an empty stomach. That’s because it’ll digest quickly and cause a rapid spike in amino acids that will quickly become available for your body to use for muscle repair and recovery. So as a result, whey protein will stimulate protein synthesis which is the build-up of new muscle fibers, and it'll do it faster than slower-digesting protein sources like casein. (1) The best part about whey protein is that it's one of the world’s best sources of leucine, which happens to be the most important amino acid for muscle growth. This is because leucine activates mTOR, which is the primary muscle-building pathway in the body. That’s why simply having a whey protein shake can be an excellent post-workout protein source, especially if you're short on time.
Now even though casein isn't the best protein source if you train fasted, it still has a similar nutrition profile to whey, however, casein does have other qualities that may make it an even better choice if you don't train on an empty stomach. This is because whey is actually not as effective as casein at preventing muscle protein breakdown. (2) And remember to build muscle we want to do both reduce muscle protein breakdown and increase muscle protein synthesis. Casein may also be more beneficial for fat loss, due to the fact that it digests slower. This helps you feel full for longer. In a study (3) where they compared people that took either a casein supplement, a whey supplement, or a placebo after weight training the researchers found that Not only did the casein group experienced more than double the amount of muscle growth compared to the whey group, but they also lost twice the amount of fat. (4) So for all of you that have a pre-workout meal and don't train fasted you may want to take a closer look at casein instead of whey post-workout.
Now since casein and whey are both good choices post-workout it should come as no surprise that milk is also a great option. This is because both casein and whey are derived from cows' milk. And based on the available research, milk does seem to be an equally excellent option. For example, in a study published just a few years ago, researchers found that drinking whole milk stimulated muscle protein synthesis to a similar degree as whey protein. (7) Interestingly enough, research shows that whole milk stimulates muscle protein synthesis better than skim milk, even when whole milk contains less protein than skim milk. (8) So, if you want to boost muscle growth and recover...
References
1. Whey protein stimulates protein synthesis (the build-up of new muscle fibers) faster than slower-digesting protein sources like casein.
pubmed.ncbi.nlm.nih.gov/21795443/
2. While casein is decent at reducing protein breakdown, whey isn't effective in that regard.
www.pnas.org/content/94/26/14930
3. Casein is superior for gaining strength and muscle compared to whey, as shown by a study published in the Annals of Nutrition and Metabolism.
www.karger.com/Article/Abstract/12817
4. “Lean mass gains in the three groups did not change for diet alone, versus gains of 4 ± 1.4 and 2 ± 0.7 kg in the casein and whey groups, respectively.”
www.karger.com/Article/Abstract/12817
5. “Mean increase in strength for chest, shoulder and legs was 59 ± 9% for casein and 29 ± 9% for whey, a significant group difference.”
www.karger.com/Article/Abstract/12817
6. “This significant difference in body composition and strength is likely due to improved nitrogen retention and overall anticatabolic effects caused by the peptide components of the casein hydrolysate.”
www.karger.com/Article/Abstract/12817
7. In a study published in the journal Nutrients found that drinking whole milk stimulated muscle protein synthesis to a similar degree as whey protein.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4632440/
8. Whole milk stimulates muscle protein synthesis better than skim milk, even when the whole milk contains less protein than the skim milk.
pubmed.ncbi.nlm.nih.gov/16679981/
9. Up to around 50% of raw eggs’ protein is not absorbed or digested in the small intestine.
academic.oup.com/jn/article/128/10/1716/4723080
journals.physiology.org/doi/full/10.1152/ajpgi.1999.277.5.G935
10. This includes lowering cortisol, increasing testosterone, reducing muscle protein breakdown, boosting muscle protein synthesis, and increasing nutrient partitioning.
www.jssm.org/abstresearchajssm-15-176.xml.xml
www.ncbi.nlm.nih.gov/pmc/articles/PMC2958879/
pubmed.ncbi.nlm.nih.gov/12909818/
www.mdpi.com/2072-6643/5/2/509
pubmed.ncbi.nlm.nih.gov/21501117/
11. Insulin suppresses muscle protein breakdown, and to reap the maximum effects, you'll have to trigger an insulin concentration of 11, 15, or 30 mU/I, depending on the study that you look at.
pubmed.ncbi.nlm.nih.gov/21131864/
pubmed.ncbi.nlm.nih.gov/16365095/
pubmed.ncbi.nlm.nih.gov/18577697/
12. If you create such an elevation, such as by consuming 100 grams of carbs, you will reduce muscle protein breakdown after a workout, according to a study published in the Journal of Applied Physiology.
pubmed.ncbi.nlm.nih.gov/14594866/
13. “There’s a "super-compensation" of glycogen stores when carbohydrate is consumed shortly post-exercise. And delaying their consumption by just 2 hours reduces the rate of muscle glycogen re-synthesis by as much as 50%.”
pubmed.ncbi.nlm.nih.gov/9694422/
14. Multiple studies show that consuming tart cherry after resistance training reduces muscle protein breakdown and muscle soreness while speeding up recovery.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4271620/
pubmed.ncbi.nlm.nih.gov/26578852/
pubmed.ncbi.nlm.nih.gov/21233776/
15. Tart Cherry Juice - “Attenuate muscle soreness, strength decrement during recovery, and markers of muscle catabolism in resistance-trained individuals.”
pubmed.ncbi.nlm.nih.gov/26578852/
16. As an alternative to tart cherry juice, watermelon juice is also a carb-rich food source that may benefit workout recovery, as shown by a study published in the Journal of Agricultural and Food Chemistry.
pubs.acs.org/doi/abs/10.1021/jf400964r
17. "[Watermelon] Helped to reduce the recovery heart rate and muscle soreness after 24 h."
pubs.acs.org/doi/abs/10.1021/jf400964r
18. For instance one study found that a 5% dehydration significantly reduced testosterone secretion after resistance training while increasing cortisol and norepinephrine.
pubmed.ncbi.nlm.nih.gov/18617629/
Hey dude do u have any advice on how to lose weight for a 12 year old
Am a skinny dude trying to put on some muscles , This is what I have
4 Roti and 1eggs as break fast
Rice and fish as lunch
4Roti ,1eggs and fish for dinner
With snacks in-between
Any thing wrong with this ?
Is whey protein good for someone who have one kidney?
Hey There Max, I've a Doubt! Daily I'm Consuming Whey Protein Shake After My Post Workout In The Morning... & At The Same Time, I'm Doing Intermittent Fasting For The Past 3 Years.. Shall I Consume Caesin Protein Shake Before Goin To Sleep? For Building Lean Muscle Mass? Is It Good For Health To Take Both Whey In The Morning & Caesin In The Night? Kindly Please Reply To My Doubt Max! Waiting For Your Reply!!
@@ncdream8317 you should be drinking a lot of water , u suggest you to consult your doctor on this
00:30 - #01 - Protein
01:39 - #02 - Whey Protein (Mentions Casein Protein and Milk)
04:31 - #03 - Eggs
05:43 - #04 - Salmon
06:34 - #05 - Carbs
08:40 - #06 - Tart Cherry Juice
09:16 - #07 - Watermelon Juice
10:14 - #08 - Carbs (Mentions Oats)
10:57 - #09 - Bananas
11:59 - #10 - Water
Thank you so much sir
Thanks for saving my time
These guys where the best university students that we borrow notes from...
You’re doing god’s work 🙏
Wuter mellon. Hahaha. I love you.
The body is truly built in the kitchen. The workout is just the starting point.
So true 👍
Im a former body builder and i always tell young people who are trying to get gains. the easy part is the workout. The diet is what separates the men from the boys.
While nutrition is crucially and vitally important, a large percentage of people don't know how to train correctly, especially when it comes to mind-muscle connection, muscle contraction & the true muscle builder: getting to know your body & REST!
What’s built in the kitchen needs to be digested with a good healthy mind you would be surprised how your food is digested in different emotional states
It's only built in the kitchen if you sleep in it because when you sleep, that's when your muscles grow.
As I started following diet and training plan from Agoge Diet, I took my confidence to the next level. Girls finally started noticing me.
the agoge diet looks really good and easy to follow, thanks for sharing!
Your videos changed my life. I've lost 14 kg in 4 months and gain muscle thanks to all the information that you've provided. I feel healthier and more energetic. Seriously, I can't thank you enough :)
Bro can you please give me some advise. I have just started with my training. I am currently 212Lbs, I don't wanna lose too much weight I just wanna have a lean body.
- How long should I workout with Wright's (Note that I have never workout with weights before). I am struggling a lot.
- What diet should I follow
Thanks
Hey Ntando, pretty simple:
Workout duration: about 1 to 2 hours
Diet: eat whatever you like (as long as it’s clean and full of nutrients) and just watch your calorie intake, make sure it fits your goal; wether it’s maintaining, losing or gaining your weight
As for training with weights; start with low amounts of weights, rather high reps then risking an injury. Build your foundation the first few weeks and then gradually build up ⬆️
@@SirCumsAlot22 ⬆️
@@SirCumsAlot22 usebenzile bro......well done
Finished working out, came home, opened youtube and this is the first thing I see
UA-cam is to be feared xD
Brother: literally I haven't ever seen such a channel that makes researches and scientific explanations about fitness before. You are the best ! Thank you for your efforts.
This guy literally makes it fun to watch
What I love most is everytime he brings up a point or a statement, the next thing he says is "research indicates" or "research says". Truth, not only opinion, but opinion backed up by factual information as recommendations. Love this guy
Another great video. I love the way you base your suggestions and remarks on studies, rather than just your personal experience. As always very clear spoken and explained, without a lot of crap or stupid jokes in between, I'll go to another channel for that. Thanks man, keep it up.
I've been waiting for this upload for awhile😌 thanks
Awesome videos man I’ve learned a lot watching them. Thanks for sharing!
I needed something to put me on the right nutritional track and I think you kick-started that, thank you.
Loving these videos, massive help 👍
That kaithi scene 🔥🔥🔥
Hahahha
???????
Yes😂😂😂😂😂
Good info! Thanks for the simple & direct way You do Your video's--I am learning!
Thanks for clearing alot of interesting thing up that i wasn't sure about as always your videos and information are always amazing and crystal clear thank you.
Bro you help me a LOT! im a beginner and i learn a lot watching your videos! keep it up.
I've always felt good in my heart after eating waterlemon
Because of the love towards watermelon :D
I always when i take a deep brown smelly shit at my parents in law
Your video cuts are hilarious and def add to the entertainment factor. Best videos online as a whole.... bravo
give this guy money, he deserves it
Your videos are literally all I been watching in the past month! Love it!🙏🏼
Including me💯💯
Same here 🧐
Excellent video - Wonderful info & Superb presentation.
You are the best of the best man. I appreciate all the videos. You have changed my life
A great post with high quality information! Thank you!
7:55 nana ji 🙏😊
Chutya
@@sadikurrahman8173 tera baap hai ...pata hai mujhe
@@sadikurrahman8173 ha tera baap🤣🤣🤣
sorry
Man, no words can describe my gratitude 🙏 … Your vids are full of well-presented, science-proven information. Thanks a lot ❤️
Informative. More of the beneficial stuff I didn't realize . Thanks
So much to learn. Only just started working out after 34 years. Never needed to being a farm boy. Eat what I want because I'll use it the next day. But now that I'm in an office, this is all so new to me. There's so much. Half the terminology here I had to look up. But I am learning that it's mostly what you consume, not what you do at the gym. A gym is also new to me. Never set foot in one until 3 weeks ago
Food quality is def more important than food quantity. Good info, as usual.
Very nice, I learn so much from these videos and are usefull to me! Thank you for helping other people!
I love this kind of videos from gravity transformation...❤️
This is great video because life is definitely too short to just eat raw chicken breast and broccoli every day. I couldn't agree more on this video. I mean, you can eat exclusively clean food, but no longer than a month or two months max. You simply get bored . Diet has to be flexible if you want it to be sustainable long-term. I'm currently following a meal plan from Dietarize (thank me later 😉). They allow choosing the foods you actually enjoy eating and even make some space for cheat meals. Results are great so far.
I hope readers don't think you should eat "raw chicken breast" 😬
Funny how you mention Chicken breast and Broccoli! Ever actor who turns into ripped muscular super athlete always says "all I did was eat lots Chicken & Broccoli". Makes ya wonder eh?
@@Joyboy0101 I hope as well
@@bigaz72 It's the best food for sure
Raw Chicken breast is dangerous
I love how you show the studies where you’re getting your info, so we know that what you’re saying is legit. Thanks!
Yeah for sure 💯
Thank you so much. This video really cleared up all my questions. Really appreciate you
Thanks for the tips!! Very helpful!!!
I can't believe I watched this video for free. Very informative!
One doesn't simply ignore this dudes newly uploaded video to watch it later
What an edit! And good info.💥💯🙌
Another excellent presentation. You really do your homework! The science of nutrition has grown tremendously since I dabbled in it many years ago.
Kaithi movie(Tamil movie) briyani eating scene 😍😍😍😍
🔥🔥🔥
😆👍 machane 😆
What, bro? 😃 😳
Yes karthi
You really hit every topic. I appreciate all the work you do. Thank you.
One thing I am wondering about. You talked about whole milk and skimmed milk. What about the low fat milk? Is it the best option?
I think skim milk is still better than low fat milk, cause it contains lower fat and higher of calcium.
Always brilliant bro
Awesome!
I'm here with speed of light😂
Then you are massless brother. You should intake more protein😂
*I'm here with grandmother speed😅😂*
Almond Milk + Whey is the “whey” to go!
.......**cough**........
YES!
I can just hear Rick Sanchez saying this! 🤣🤣🤣
This was awesome, thanks!
Thanks for the update 🙏
All the items on this list are awesome but let me clarify this: Protein powders are absolutely unnecessary! Nothing beats real food! Sure if you're low on time and can't always meal prep of course a protein shake is ideal but again real food is the way to go👍 Good video Max👌
Unless you're eating only protein per meal, and no other type of food, it's hard to balance protein requirements and calorie intake. This is especially true if you're cutting or doing recomposition. Protein powders really helps, man.
To me eggs should be number 1, nothing beats real food.
Whey isn't real food ? Sorry it is coming from a *real food*
@@will_cyclingfitness6106 Many protein powders and shakes contain processed ingredients like artificial flavors, sweeteners an added sugar. Do some research next time buddy
@@matthewjones8054 I know but the amino acid still a real food. I agree that there are some Artificial sweeteners and flavors but I consider Protein powder a better *food* than a bigmac . In our body there is not difference between Leucine in eggs or leucine in whey. Have a good day !
Of course it better then a big mac im not talking about fast food but to each his own, I've never gotten better gains then when i cut out protein powder and replaced it with real whole foods plus some people don't digest protein powder well, I've gotten coached by professional bodybuilders and they agree. Have a great day to brotha
i’m allergic to eggs 🥲🥲
best guys to seek when you need any kind of info for building muscles or diet instructions. keep it up.
Amazing video , thank you for the valuable information. :)
8:29 karthi ( Tamil actor, Tamil Nadu, india) 🔥🔥🔥🔥🔥
Ama bro🔥🔥
yeah XD.....unexpected karthi entry anga
Ayo Tamil pasangalum pakaranga 💪
❤️❤️
கைதி- கார்த்திக்
Great vid, I'm working on gaining muscle mass, so protein shakes and eggs are what I'm eating a lot now
Boiled or fried??
@@Sammie551 Usually fried
Great video man! 🔥
very informative and well delivered thanks alot
After my workout I eat dinner with chicken pasta or steak with a creatine drink as last meal Greek yoghurt with fruit
i eat chicken breast w brocolli and magnesium and zinc
8:27 from Kaithi Tamil movie
thx for the great effort in this channel
Always the best channel
Max, what about eating after workout when doing alternate day fasting? If I work out in the afternoon on a daily basis, is it OK if I only eat the next morning? I do HIIT and weight training, is there any difference which one I do on the fasted day?
*This Video Will be Trending!!!😁*
🔥🔥🔥
Great work!
Whew glad to be in here quick lol also great foods!
Carbs after working out are underrated and arguably more important than protein. Lowers cortisol and pushed nutrients into cells when they matter!
Was waking up at 3 to 4 in the morning to workout for about 6 months good results but then started working out in the evening after carbs and proteins definitely have put more size on.
I found the opposite to be true. For you it was probably a lack of proper rest. You would have to go to bed at 8 or 9 PM to get a decent amount of sleep if you are getting up that early.
Good and interesting information, thank you very much for the video!
That was really helpful, thank you
Meat protein takes far too long to get into your system, especially red meat.
I generally take some powdered protein in a small amount with Creatine two hours prior to my morning workout.
After my workout, I make a natural peanut butter, banana, plain yogurt shake and drink that in addition to eating three eggs.
For lunch, I am eating cheese and cottage cheese and tuna or salmon with an apple.
The meat gets eaten at the dinner meal with veggies, beans, and good complex carbs.
What are you're good complex carbs??
@@rainnnnnn372 oats, brown rice, sweet potatoes love
Quinoa and lentils if you like as well
Isn't creatine more effective when consumed after workouts?
U pretty much have the similar diet that I do, it’s pretty good.
I wish I had these videos 20 years ago! I was training too hard and not getting enough nutrients!
thank you soo much... your doin a great job Max :D
Thanks for good knowledge!!
Dang so my post workout breakfast is borderline perfect for me. I have a whey protein shake, 2 slices of french toast with a banana chopped on top of it some sugar free syrup a bit of whipped cream and a cup of fat free Greek yogurt and lastly a multi vitamin and fish oils since I'm currently cutting just to make sure I round out my micronutrients.
Oatmeal is also a great thing I’ve found
I mix whey protein with my oats in water/milk. It tastes 👌. And i chuck peanut butter on top too
Yessss I do this tooo. It’s tastes sooo gooddd and I have it for breakfast and post workout
And peanut butter. Mate u knowww the drill
@@prathvk6266 haha. Great aye?
You deserve all of your subs, u back up your claims which i like :)
This guy impressed me more and more with his knowledge 👍👍👍
8:30 my fav movie kaithi @gravity transformation bro
I'm allergic to whole milk but I have almond milk
I love all the cited references for research in these videos
I really live this channel i started gym workout and tracking my food calories/carb/protein etc and for me you are a life saver!
For those who are in a rush:
1. Eat protien sources.
2.Consume whey protien.(can also consume whole milk)
3.Egg.
4.Salmon.
5.Tart cherry Juice.
6.Watermelon Juice.
7.Oats.
8.Bananas.
9.Water.
Thanks
Thank you :)
May God blast you :)
Gracias
@@Hip.Hip.Hurray 😂
@@Hip.Hip.Hurray bob and vagene..chk ur spelling😅
No powder substitute. Straight workout then get all my vitamins, nutrients from my food in the kitchen. Personal trainer 💪🏾
Excellent video. Thanks!
Impressive presentation and well science research videos
What are your favorite whey protein brands for your shakes?
Optimum nutrition
So what shake would you recommend for someone with type 2 diabetes? I am trying to lose weight and build muscle.
Your physician is your best person to talk to or a dietitian who is medically trained
Hello
Love the video 💪😎
More great info thanks!
I’m so early
Hiiii Sergio Ramos 😍😅
Really enjoyed the video
Great video, subscribed😀
I'm only stuck with my belly fat, love handles and fat thighs to lose.
go on a caloric deficit
Go calorie deficit, after waking up drink 2 glasses of water and exercise , minimise sugar and junk, you'll see fast results
@@Vamos786 i eat about 1500 calories and ive lost quite a bit of weight in about 2 months. If i drink 2 glasses of water will that boost it even more?
@@nasku2506 1500 calories wtf, that's like nothing. Eat more
@@nasku2506 if you're an average sized male, I don't think you're getting enough calories
Do you recommend working out your abs for 5 days straight?
Just work them out everyday there just like forearms and calves, they're the muscles that can stand being worked out 24/7
Am a skinny dude trying to put on some muscles , This is what I have
4 Roti and 1eggs as break fast
Rice and fish as lunch
4Roti ,1eggs and fish for dinner
With snacks in-between
Any thing wrong with this ?
@@imperia6368 very low on carb and protein.
@@sagnikroy828 what should I add
@@imperia6368 watch videos on UA-cam about bulking diet planning
Thank you for your good information ☺️👌
Thank you! This is awesome
I feel as the anabolic window is not a myth because I’ve always made sure to have 40g protein before the 40 min mark of completing a workout and I feel like it has helped alot
I feel drinking 60 ml of single malt scotch makes my driving more smooth and decreases engine noise
@@freesoul8188 Best comment ever...I feel.
3:30 Why mess around with dairy tho? We aren't calves!
Great content! And thank you the recommendation of “wudder” 😊 With love from Philly
Am a skinny dude trying to put on some muscles , This is what I have
4 Roti and 1eggs as break fast
Rice and fish as lunch
4Roti ,1eggs and fish for dinner
With snacks in-between
Any thing wrong with this ?
4Roti?
Sounds a bit boring
First view 🙋