What to eat after exercising to build muscles quickly

supplementing protein and carbohydrates after exercising can help quickly build muscle. It is recommended to consume foods such as chicken breast, eggs, whey protein powder, oats, and bananas.

1. Chicken breast

Chicken breast is a typical representative of high-quality protein, with about 30 grams of protein per 100 grams and extremely low fat content. The branched chain amino acids in protein can directly participate in muscle synthesis, and the best effect is achieved when consumed within 30 minutes after exercise. It is recommended to avoid adding oil when boiling or baking, and pairing with vegetables can improve nutritional balance.

2. Eggs

The protein bioavailability of eggs is as high as 94%, and the yolk contains vitamin D and healthy fats that help with testosterone secretion. It is recommended to consume 2-3 whole eggs after exercising, and use olive oil when boiling or frying eggs. People who are sensitive to cholesterol can reduce their intake of egg yolks.

3. Whey protein powder

Whey protein powder can quickly provide 20-30 grams of easily absorbable protein, especially suitable for situations where immediate consumption is not possible. Choosing to isolate whey protein can reduce the risk of lactose intolerance, and it is easier to absorb when diluted with warm water or milk. Please note that the daily total protein intake should not exceed 2 grams per kilogram of body weight.

4. Oats

Oats are a high-quality source of slow carbon, containing β - glucan that can delay blood sugar rise. Eating 50 grams of oats after exercise can continuously supplement muscle glycogen, and combined with nuts to increase intake of unsaturated fatty acids. Choose plain oatmeal and avoid adding sugar.

5. Bananas

Bananas contain fast carbon and potassium elements, which can quickly replenish glycogen and electrolytes consumed during exercise. Medium sized bananas contain about 27 grams of carbohydrates, and it is recommended to pair them with protein foods to form a carbohydrate protein combination. Green bananas have a higher content of resistant starch and are suitable for people with blood sugar control.

Muscle growth after fitness requires continuous nutritional support. In addition to the above-mentioned foods, it is recommended to maintain sufficient water intake and sleep for no less than 7 hours every day. Within 48 hours after training, protein intake can be increased by 1.2-1.6 grams per kilogram of body weight, and the effect is better when supplemented with 4-5 meals. Compound foods such as quinoa salad and salmon brown rice can provide more comprehensive nutrients. Be careful to avoid processed foods that are high in oil and salt. People with special illnesses should consult a nutritionist to adjust their diet plan.