Discover what is the best science-based post-workout meal to increase your muscle gains.
Nutrition is the base for anyone who wants to get fit, build more muscle, or simply stay healthy. It is often said that you can’t outrun a bad diet and that is true in every way. No matter how many burpees you do, your body will likely change for the worst if you keep eating junk food regularly.
Although post-workout meals are not as crucial as the bodybuilding community once thought, it still has their merits. By knowing what to eat after a training session, you will improve your recovery process and make sure to keep building muscle along the way.
But what is the best science-based post-workout meal? For that, we turn to Jeremy Ethier.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
He shared a video explaining the best science-based post-workout meal. Check it out.
Best Science-Based Post-Workout Meal
First of all, this “best science-based post-workout meal” article will not be explaining how to cook amazing food for you to eat after your training routine.
Rather, this will give you the basis to understand what you should be consuming after working out. Fair? Here is what Jeremy Ethier explains regarding the best science-based post-workout meal.
“The best types of protein after a workout will be fast-digesting protein sources” as they promote post-exercise anabolism to a greater and faster degree.
- Whey protein or plant-protein powder
- Lean meats
- Egg whites
You will want to include carbs in your post-workout meal because they replenish the glycogen fastest compared to protein or fats. High glycemic index carbs result in the most rapid increase in muscle glycogen following intense exercise.
- Sweet potatoes
- Rice cakes
- White rice
Does the best science-based post-workout meal need to include fats? According to Ethier, science is unclear about the pros and cons of having fats in post-workout meals when it comes to gaining muscle and speeding recovery.
In his opinion, choose fats according to your taste and diet as the difference between including or not including them are “insignificant.”
And that was Ethier’s take on the best science-based post-workout meal. Click on the video below to get a deeper explanation of each subject.
VIDEO – Best Science-Based Post-Workout Meal
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