What You Should Eat After A Workout

Whether you are trying to get into shape, want to stay in shape and optimize your health, or really want to kick your workouts into high gear, it is important not only to do the rights exercises, but also to eat the right foods.
  What many people do not realize, though, is that proper dieting will definitely give you more control over your fitness, but eating the right foods at the right times will maximize your results.  Indeed you should watch what you eat in general, but if you learn what to eat after a workout you will likely find that your training is much more effective.

First, though, let's us look at what your diet should consist of, in general.  Obviously, you want to avoid too many fatty foods.  This is very easy to do if you simply avoid processed foods.  Stick with things that come out of the earth and you will have a much easier time.  However, there is something to be said about meal replacement bars and shakes and other protein-based health food items.  These can be a decent alternative and even an effective tool in your strength training, but only in supplement to your healthy diet.  The bottom line is that there is a healthy combination of natural grains, fruits, vegetables, and lean proteins that is optimal for you.

Generally speaking, in terms of what to eat after a workout, if you are looking at increasing your muscle mass, you want to aim for eating about 50 grams of protein per 100 kg of bodyweight (or about 220 lbs of body weight) of carbohydrates as well as roughly 25 grams of protein.  The ratio, then, is roughly 2:1 protein to carbs per 100 kg.  It is important to note that these carbohydrates are considered to be high on the Glycemic index.  This includes things potatoes, pasta, and white breads.  High Glycemic index foods break down into sugars quickly, thus keeping your blood sugar high during muscle repair after a workout.  It is important to note that these are the same foods that can make you gain the wrong kind of weight when consumed in high levels within a sedentary lifestyle.

Finally, you should also take into consideration that some proteins are better than others.  Salmon is among the best proteins you can eat because it is high in unsaturated fat as well as omega-3 fatty acids which improve soft tissue integrity.