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What to eat after a workout to lose weight, build muscle, and recover ...


the Washington University School of Medicine
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The New York Times
SOURCE: https://www.medicalnewstoday.com/articles/322692
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Summary

Eating even a little snack shortly after exercising can help to restore energy levels.In this article, we explore several components of a healthful post-workout snack and describe how they benefit the body.The following are examples of foods and compounds that help the body to absorb nutrients quickly and speed recovery.According to research published in 2017, as few as 9 grams (g) of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise.Other than milk, dairy products rich in protein include:In fact, a 1 cup serving of low-fat kefir contains 9.2 g of high-quality protein. Another effect of exercise is that the muscles develop small tears.Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to repair muscles and build strength for future workouts.Proteins, carbohydrates, and healthful fats are all essential for the body’s recovery.Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout.Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass.

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