Have you hit a plateau in your workout? Sure, your weightlifting routine was helping you to gain muscle mass before, but now that bodybuilding wellbeing has come to a halt and you don’t know why. While changing up your routine can help you get your weightlifting wellness back on track, you may be overlooking another important factor: nutrition. Wellness expert Jacob Franek explains, ‘During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. In order to do this, you’ll need to consume enough carbs to promote substantial insulin release. That’s because it’s your body’s insulin that is responsible for shuttling carbs and amino acids back into the muscles.’ So which foods should you be eating after a workout?
1. Chicken Stir Fry: According to Franek, ‘Chicken is an excellent source of lean protein and other important nutrients like niacin, a B vitamin essential to carbohydrate metabolism. And although brown rice is generally a healthier option than white, after a workout, you actually want to switch to foods with a high glycemic index (GI). These foods will replenish your muscles with glucose more rapidly, so try pairing your stir-fry with white rice instead of brown. Add steamed veggies for additional flavour and nutrients.’
2. Hummus on a Whole-Grain Pita: ‘Most major food guides tell us to substitute meat for alternatives from time to time,’ says Franek. ‘Hummus is just one example of a great alternative to meat. Made from chickpeas, hummus is an excellent source of both protein and carbs. Combine with a whole-grain pita for a complete post-workout punch.’
3. Toasted Whole Wheat Bagel with Almond Butter: Franek points out, ‘Whole-wheat bagels are dense in calories and complex carbs, while almond butter is chalk-full of essential minerals like potassium, an electrolyte responsible for maintaining muscle contractions. Combine the two and you have yourself a dynamite duo even in spite of the fat content of your almond butter. Although fats should generally be avoided following exercise (since they slow absorption of other nutrients), monounsaturated fats like those found in almond butter are helpful in maintaining testosterone, a hormone essential to protein synthesis.’
4. Dried fruits and nuts: ‘Not everyone has time to whip up a full meal within the window of opportunity,’ notes Franek. ‘For men on the go, dried fruits and nuts are a simple solution. Try filling a plastic baggy with this healthy pairing to store in your gym bag for immediate access after your workout. You’ll get a healthy dose of protein from your nuts, plus you’ll get a quick injection of simple carbohydrates from your dried fruits. Simple carbs are easy to digest and will replenish your muscle glycogen quicker than complex carbs, making this simple snack a top post-workout food.’
5. Tuna and Whole-Wheat Crackers: Franek comments, ‘Tuna is low in fat but packed with protein and heart-healthy omega-3 fatty acids. On the flip side, crackers are a crunchy source of energising carbs. If you can, skip the mayo and opt for some fresh lemon juice, olive oil and a little mustard instead.’
6. Salmon, Mashed Potatoes and Salad: ‘Like tuna, salmon is another nutritionally powerful fish packed full of protein and omega-3s,’ Franek asserts. ‘Pairing salmon with a side of mashed potatoes, which are high on the GI, will balance your fish with a hearty serving of glucose-giving carbs. If you’re feeling adventurous, substitute your white potatoes for sweet potatoes which provide a cornucopia of vitamins and minerals at the expense of a few points on the GI. A hearty salad completes the meal and will satisfy your taste buds.’