In fact, a 1 cup serving of low-fat kefir contains 9. These proteins can repair new cells, especially those in the muscles. These proteins also contain all of the essential amino acids, which are only available through the diet. In , some researchers found that milk-based proteins are more effective than soy-based proteins at promoting the growth of muscle proteins after resistance exercise.
The researchers concluded that while both milk and soy proteins help a person to maintain and build muscle mass, milk proteins were more effective at supporting the quick growth of lean muscle mass. Results of a study from suggested that consuming whole eggs after resistance exercise resulted in more protein synthesis than consuming egg whites with the same protein content.
The researchers concluded that the nutrients in the yolk helped to stimulate the muscles more effectively. Research from the Washington University School of Medicine suggests that supplementation with omega-3 fatty acids helps to boost the synthesis of muscle proteins and increase the size of muscle cells in healthy young and middle-aged adults.
Fatty fish, including salmon, are rich in omega-3 fatty acids. Tuna also contains high levels of the fatty acids, and about 6 ounces oz of tuna packed in water contains Other evidence shows that oil drawn from fatty fish may help to reduce muscle soreness after resistance training.
A study from found that consuming 6 g of fish oil every day for 1 week before beginning resistance exercise resulted in reduced muscle soreness. Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after exercise. Sweet potatoes, grains, and fruits can contain high levels of healthful carbohydrates, as can quinoa. Quinoa is gluten-free, classified as a pseudocereal, and usually consumed as a grain.
It is high in fiber and rich in protein, with 1 cup providing 8. Also, quinoa has a low glycemic index, making it an excellent choice for people who regulate their blood sugar.
The nutrients and chemical compounds in herbal teas, especially yerba mate, may help the body process carbohydrates and protein effectively. Authors of a study from compared the effects of yerba mate to water after exercise.
The participants who drank yerba mate recovered strength faster in the 24 hours that followed a workout. In , researchers found that mice administered yerba mate extract were able to metabolize more quickly and expend more energy than those who did not. It is essential to drink plenty of water before, during, and after a workout. Staying hydrated ensures that the body gets the most benefit from exercise. You probably feel tired, and that's because you are tired.
Your muscles are minutely injured, and any energy and nutrients your body had stored away have probably been used up. Nutrients will help you heal properly, so you need to get the ones you've lost back into your system as soon as you're finished pumping iron. How do you do that? Only our favorite way: With a nutritious snack. Before you pick your snack, it's important to understand that different workouts necessitate different nutrients in different ratios.
For example, after an intense cardio sesh you're going to want to stock up on a bunch of carbs and a bit of protein. Strength training , however, is a different ball of wax. That tearing is what allows them to build up and heal stronger. But they aren't going to heal all on their own. You also have to know what to eat after a workout.
The food and drink you consume post-sweat sesh make a major difference when it comes to restoring energy, building muscle, burning fat, and more. Here, discover 9 powerhouse foods and drinks to eat after you work out. During an intense workout, you lose up to four percent of your body weight in water. The ACSM advises drinking 23 fluid ounces of water per pound of body weight lost during a workout—so make sure to weigh yourself before and after.
Whey is a fat-torching, energy-restoring protein. Not only that, it also is full of lactoferrin for immune support.
Those muscles aren't going to build themselves—especially not after a hard gym session, when proteins degrade faster than ever. That's where whey comes in. Powdered, one scoop contains almost as much protein as a whole chicken breast —but make no mistake: It does more than pump your pecs. Ingested after exercise, whey produces an insulin spike , encouraging muscles to absorb glucose and replenish energy stores, all while naturally occurring lactoferrin gives your immune system a boost.
The best part? Research shows that people who supplement with whey burn nearly twice as much body fat as those who don't. Make the most of your protein powder by pairing it with carbohydrate-rich foods like juices, shakes, or even a bowl of polenta.
A complete protein source, including branched-chain amino acids for faster recovery Trendy foods come and go—but "an egg is the gold standard," says dietitian Leah Mark , M. Though they weigh in at just 70 calories apiece, eggs contain all nine essential amino acids the building blocks of protein , plus branched-chain amino acids, which help reduce muscle damage in the body.
And if you're after the most nutritional bang for your buck, don't even think about throwing away the yolk: That golden center is home to half the protein, not to mention all of the egg's vitamin D and omega-3 fatty acids.
You can eat your eggs any way you like: hardboiled, poached, scrambled, etc. Sweet potatoes are a good, nutrient-rich source of carbohydrates, which makes them another go-to post-workout food.
0コメント