Protein shakes are not the best form of healthy eating after exercise Know what you can have instead


Most gym-conscious people know that protein shakes are a must eat after a strenuous workout. But this may not be the case. In fact, not many people know what a nutritious diet really is after exercise. According to a new study, protein shakes may not be the best drink that can aid in muscle recovery after an intensive exercise session. Researchers from the University of Lincoln, UK, have found that high-carbohydrate sports drinks are an effective way to repair muscle instead of protein. This study was published in the Journal of Human Kinetics.


The researchers studied 30 men in the 20- to 30-year-old age group. All participants had an annual experience of resistance training. They were then divided into three groups. Each group was then asked to drink a hydrolyzate drink, a spicy carbohydrate drink and a milk drink respectively after a strenuous resistance training session.


Nutrition works best for muscle repair: Experts

After the session, subjects were re-evaluated and muscle mass levels were measured from zero to 200. Zero means 'no muscle pain' and 200 meant 'muscle pain as bad as it can be'. Researchers have asked the subjects to complete a series of experimental strengths and strengths, such as jumping as high as possible from a squatted area.


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Prior to the exercise session, subjects evaluated muscle pain between 19 and 26, which was very low. After 24 to 48 hours of lifting weights, their muscle aches were re-examined. And in this case, it was found to be high and ratings exceeded 90 in most studies.


It is important to note that the response to recovery and pain levels were similar across all groups. This means that regardless of the restorative drinks used, such as whey protein shakes or sports drinks, there was no extra gain per second.


Researchers say that proteins and carbohydrates are essential for proper muscle tone following intensive strength training. But this study shows that changing the type of protein immediately after training does not affect the recovery response or reduction of muscle pain. Instead, a healthy diet can improve muscle recovery. But first we need to know exactly what combines proper nutrition after exercise.


Here, we tell you what foods you should have to get proper nutrition after exercise.


Eggs

These are needed for a speedy recovery. They contain all nine essential amino acids (protein components) and branched-chain amino acids, which reduce muscle damage in the body. The yolk is also important as it contains a portion of protein, vitamin D and omega-3 fatty acids.


Coconut water

It contains high levels of antioxidants and nutrients. It is rich in electrolytes such as potassium and magnesium. Therefore, you should include this in your post-exercise diet. The only thing is that it has a low sodium content. So you should supplement your sodium with something else.


Cherry juice

It contains antioxidants that help fight muscle damage. Just buy the cherries at the market and fry them. It also contains beneficial anthocyanins and flavonoids that will help you recover after your workout.


Avocado

It contains monounsaturated fats that help repair muscles and B vitamins to stimulate your body. You can eat it as a vegetable or drink it as a smoothie.


Sweet

This is a very high-fat diet with vitamin A and 26 grams of carbohydrates. It can restore your glycogen availability. In addition, it is rich in fiber. It will boost your energy levels immediately after a great workout.