Here's what you need to eat and drink immediately after training to build muscle

Foods that build muscle

Nutritionist Aiza Kujawski said thatimmediately after training, a state occurs when the body prepares to absorb nutrients due to increased sensitivity to insulin.

Insulin is a key hormone that helps transport amino acids and glucose to muscle cells to repair microtears and replenish glycogen stores.

Whole food proteins and complex carbohydrates offer bioavailable nutrients that optimize this process, supporting long-term muscle health. You should eat a combination of high-quality protein and carbohydrates to maximize muscle recovery and glycogen replenishment.

Aim for 20-30 grams of high-quality protein, such as eggs, chicken, Greek yogurt, and protein shakes. Protein helps muscles recover faster.

Protein options that are suitable for vegetarians include cottage cheese, lentils, beans, chickpeas, nuts, and seeds. It is best to consume proteins within 30 minutes after training.

Nutritionist Fadumo Mohamed said that the best drinks for building and recovering muscles will always be protein shakes.

Foods that keep body weight in check

It is best to consume high-fiber foods within an hour of your workout to stabilize your blood sugar and support your weight loss goals without compromising your recovery.

To control and lose weight, you should choose protein shakes made with water, low-fat dairy products, or unsweetened almond milk. Combine such drinks with a small piece of fruit.

You should fill your diet with complex carbohydrates, including options such as whole oats, brown rice, quinoa, bulgur, or whole wheat rye bread.

Complex carbohydrates can keep you fuller for longer, and they are high in nutrients. You should avoid refined carbohydrates such as white bread, pasta, and cakes, as these foods quickly raise blood glucose levels, promoting the production of insulin, which is a fat storage hormone.

You should eat spinach or cucumbers after your workout to get more fiber and keep your calorie intake low.

What foods help to get rid of fatigue

Exercise temporarily increases cortisol levels, which can contribute to mental fatigue. Therefore, supplementing with omega-3 fatty acids, antioxidants, and vitamins supports the production of neurotransmitters such as serotonin and reduces inflammation, helping the brain recover faster after exercise.

Include foods high in omega-3 fatty acids, antioxidants, and B vitamins, which improve cognitive function and reduce oxidative stress. These include walnuts, pumpkin seeds, blueberries, and avocado slices.

Focus on hydration combined with antioxidants to further repair the brain.

Chocolate lovers should rejoice because dark chocolate can also be a great post-workout snack. This product contains flavonoids that stimulate the brain.

Foods that improve digestion

Exercise helps improve the gut microbiome. It also reduces the risk of diseases such as gastroesophageal reflux disease, irritable bowel syndrome, and colon cancer.

If you are trying to improve your digestion, you should be mindful of the workouts you choose, as some of them can restrict blood flow to the digestive system, especially in hot weather.

You should also consume easily digestible foods such as rice, chicken, turkey, fish, cooked vegetables, bananas, smoothies, and sweet potatoes.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.