Post workout food

Introduction:

The 3R rule states for rehydrating, rebuild and repair.

Where rehydrate is for fluid losses, rebuild: Carbohydrate and protein for glycogen and muscle repair and repair for muscle growth

As a rule for post-workout food is: 15-25 grams of protein and 0.6-0.7 grams of carbohydrate/kg/body weight

You should focus on whole food than supplements

First:

Getting fluid back for a proper fluid balance. Drink 16-24 ounces of water

Second:

Chocolate milk: Low-fat choice enhance recovery, it hydrates, provides electrolytes, leucine, casein and whey protein and CHO/Pro ratio of 4/1.

16 ounces of 2% fat chocolate milk provides 16 grams of protein and 360 cal

Vegan can eat brown rice, pea protein or soy protein

Third:

Smoothie and fruit: Provides your body with protein, carbohydrate and fluid when you add milk you will get casein and whey, adding fruits also provides your body with antioxidant and decrease muscle soreness.

For example 1 cup of skimmed milk with one cup of berries and one tablespoon of honey in addition to 8 oz of plain yogurt

Fourth:

Avocado+eggs+whole bread and tomato and lettuce, one egg provides 6 grams of protein

Fifth:

Cottage cheese provides bet protein/calories ratio; adding it to strawberries and cereals is a good idea.

1 cup of cottage cheese:2% fat provides 27 grams of protein, 200 calories and 3 grams of leucine for muscle building adding cereals helps you to get more protein.

Sixth:

Bowl of cereals+milk+100% fruit juice. You don't need to choose low sugar,fiber-rich, whole grain type. Instead, choose a sweetened cereal and blend it with a more wholesome choice.

Seven:

Greek yogurt is strained and as a result, it provides twice the protein and half the sugar of traditional yogurts. For overall health, plain Greek yogurt is generally recommended to keep added sugars in check, but when you’re trying to rebuild post-exercise, you may enjoy a sweetened Greek yogurt to get the simple carbohydrates your muscles crave. One cup provides 130 calories and 23 grams of protein. Make it with the cup of frozen berries and one tablespoon of honey in addition to oats. Adding fruits and oats provides the body with antioxidant which helps reduce the inflammation associated with exhaustive exercise.

Sources:

https://www.livestrong.com/slideshow/1008372-11-easy-postworkout-snacks-science-work/

https://www.mouthsofmums.com.au/what-is-more-important-diet-or-exercise/#cKMH3hxe5ZZoYCDt.97