It is very common to give more weight to pre-workout meals than a post-workout diet. The underlying truth is that true fitness is 70% diet and 30% exercise. The sustainable way to fitness is by giving equal leverage to post-workout diet.
After an intense workout session, your body generally recovers via the energy it absorbs from diets. When you work out, your muscles use most of the energy as fuel for a workout. The muscles get damaged while working out and need recovery. The best way to do this is by consuming the right nutrients to not just recover but to naturally gain some weight as well. Before we jump to the diet Tips, let us see the purpose of having a good tip in place first:
Replenish lost glycogen: This is one of the most important purposes of post-workout tips. This also plays a great role in enhancing muscle gain.
Induce quick recovery and reduce muscle soreness: Muscle soreness can be reduced with a combination of diet. Supplement and hydration. With effective post-workout diet tips, you can induce quick but natural recovery.
This is what we recommend to include in your post-workout diet:
Protein shake: This is the first thing to have after a workout. In your protein shake, be sure to include whey protein powder, greek yogurt, oats, seasonal fruits, nuts, coconut oils, and milk. You could experiment with almond and soy milk, but remember to include natural fruits because they are a great source of micronutrients. Instead, you could also try out a high-calorie smoothie.
Proteins: Remember, you cannot consume general proteins here. You need to consume proteins that are fast-digesting, as research has shown that they help in post-exercise anabolism. Hence, you could go for protein powders, lean meats and egg whites only. Aim to get at least 20g of protein in your post-workout diet tips.
Carbs: Carbs replenish the lost glycogens the fastest. Carbs with inherently high glycemic index result in a more rapid increase in glycogen levels after intense workouts. Sweet or normal potatoes are great sources of carbs. You could also have some rice in addition.
Fats: Fat consumption depends on person to person, but we recommend to include some anyway as they help in lubrication of joints. Since your objective is to gain weight, fat addition to your diet would be beneficiary.