what to eat after workout at night to gain muscle What to eat after a workout to build muscle
After a strenuous workout, what you eat is just as important as the workout itself. A post-workout meal is necessary to help replenish energy stores, build and repair muscle tissue, and prevent injuries. Below are two suggested meals that are perfect for after a workout:
Meal 1: Protein-packed Omelet
This omelet is loaded with protein to help rebuild muscle tissue. It also includes some veggies to add extra nutrients.
- 2 eggs
- 1 cup chopped spinach
- 1/4 cup chopped onion
- 1/4 cup chopped mushrooms
- 1 slice of whole wheat toast
Simply whisk the eggs in a bowl and set aside. In a pan, sauté the spinach, onion, and mushrooms until they are softened. Pour the eggs over the veggies and cook until the omelet is set. Serve with a slice of whole wheat toast.
Meal 2: Chicken and Quinoa Bowl
This bowl is packed with protein and carbs to help rebuild muscle and replenish energy stores.
- 4 oz grilled chicken breast
- 1/2 cup cooked quinoa
- 1/2 cup steamed broccoli
- 1/2 cup roasted sweet potato
- 2 tablespoons balsamic vinaigrette dressing
Simply grill the chicken and prepare the quinoa according to package directions. Steam the broccoli and roast the sweet potato in the oven. Combine all ingredients in a bowl and toss with balsamic vinaigrette dressing.
Remember, hydration is also key after a workout. Be sure to drink plenty of water to help rehydrate and replace fluids lost during exercise.
Post-workout meals should also vary based on personal dietary requirements and preferences. Consult with a registered dietitian to create a plan tailored to your needs.
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