What to Eat After Cardio to Rebuild Muscle

What to Eat After Cardio to Rebuild Muscle?

You must have heard that eating right before or after exercise will help you lose weight. You may wonder if it’s true. Well, it is true! Eating right before or after your workout helps you burn calories while exercising. However, there are many things which need to be considered when choosing foods that will help you get rid of unwanted fat and build muscle mass.

The first thing you need to consider is whether you want to gain or lose weight. If you’re trying to shed some pounds, then eating right before or after your workout might not be the best idea because it will make losing those extra pounds harder. On the other hand, if you’re trying to build up a little bit of muscle mass, then eating right before or after your workout could be beneficial since it will help boost metabolism and keep muscles from getting tired.

Another consideration is how much time you plan to spend doing your workouts. If you’re going to do them several times per week, then eating right before or after your workout might be better than skipping breakfast altogether. On the other hand, if you only go once a month or less, then skipping breakfast might be beneficial since it will allow for more food intake during the day. It’s all about weighing the pros and cons.

Breakfast Food to Eat Before Working Out

If you plan to work out in the morning on an empty stomach, then you might want to eat some food before working out. While there are many kinds of breakfast foods that you can eat before working out, it is important that you choose wisely since not all of them are the best. Here are some suggestions:

1. Oatmeal

If you’re trying to lose weight and have a busy day planned for the next few hours, then oatmeal is the perfect food for you. It’s nutritious and will keep your full for several hours. You can also add fruits to it to add some taste to the meal.

2. Bagel with Cream Cheese

Bagels are one of the most versatile foods on the planet. You can literally add anything to it to make it taste better. If you want a very filling meal before your workout, then having a bagel with some cream cheese will do the trick. It’s also relatively cheap, so you won’t need to worry about breaking the bank.

3. Boiled Eggs

Eggs are considered by many to be the perfect pre-workout meal. They’re nutritious and relatively cheap. The only problem with eggs is that they take a relatively long time to prepare so you’ll probably need to start cooking them early in the morning if you want to eat them before working out.

4. Greek Yogurt

You can also have some greek yogurt before your workout. It’s extremely nutritious and will keep you full for a few hours. There are many different flavors of greek yogurt out there, so you won’t get bored of having the same thing every day.

5. Whole Grain Toast

Whole grain toast is another great choice for a pre-workout meal. It’s nutritious and will keep you full before your workout. The only problem with whole grain toast is that it’s relatively dry, so you may want to put some jam or peanut butter on it to add some taste to the meal.

Breakfast Food to Eat After Working Out

In order to gain muscle, it is important that you eat the right kinds of food after your workouts. If you’re a beginner, then eating after your workout isn’t quite as important since building muscle takes a higher priority over adding extra calories. Once you’ve become more experienced, however, eating after a workout becomes almost as important as the workout itself. Eating after a workout is also known as “post-workout nutrition” and there’s a reason why it’s called that.

After working out, your muscles are in a “damage” state. Eating the right kinds of food after a workout will help you gain muscle faster since the nutrients from the food will be able to repair the “damage” to your muscles. If you don’t eat after a workout, then your muscles won’t grow as quickly.

Not only does post-workout nutrition help build muscle faster, it also helps you lose weight. If you’re trying to lose weight then eating a low-calorie diet will make you lose weight at a faster rate, but that will also cause muscle loss. By eating after your workouts, you can gain muscle while losing weight, which is why post-workout nutrition is so important.

If you’re a beginner, then post-workout nutrition is less important for you because your main goal at that stage is to gain muscle. Once you get more experienced and your body has adapted to the exercises you do on a regular basis, then it’s time to start eating after your workouts.

As a general rule of thumb, try to eat within 30 minutes of finishing your workout. This should help your muscles recover from the damage they’ve just suffered and help you gain muscle. There’s also some scientific evidence that says eating as soon as possible after a workout is important because your body’s in an “anabolic state” which means your body is ready to build muscle. The longer you wait to eat after a workout, the less effective your post-workout meal will be.

Just like with pre-workout meals, there’s no one size fits all solution when it comes to eating after a workout. Here are some of the best foods to eat.

1. Whey Protein

Protein powders in general are good supplements to take after your workouts because they’re high in protein. Whey protein is probably the most popular out of all the protein powders and for good reason. Out of all the protein powders, whey is the fastest to be absorbed by your body and is very rich in amino acids. Amino acids are what your body uses to repair the damage to your muscles after your workouts, so the faster it gets to your damaged muscles, the quicker it can repair them and the faster you can get stronger.

There are a lot of different types of whey protein supplements out there and most of them are pretty good. My personal favorite, however, is Prograde Whey Protein by Dymatize. It’s a little bit more expensive than other whey proteins, but in my opinion it’s worth the extra money.

2. Casein Protein

Protein powders aren’t the only supplements that are good for you after a workout. Casein protein, in particular, is another very popular supplement because it’s absorbed into your body at a slow rate. This slow absorption rate of casein makes it great as a night time protein substitute since it keeps your body in an anabolic state for longer periods of time. If you can only afford one supplement, then I’d go with whey protein.

If you can afford two, then I’d get both whey and casein protein since they complement each other well.

3. Eggs

Eggs are a very popular food among bodybuilders for a few reasons.

Sources & references used in this article:

Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion by JL Ivy, AL Katz, CL Cutler… – Journal of applied …, 1988 – journals.physiology.org

Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise by DR Bolster, MA Pikosky, PC Gaine… – American Journal …, 2005 – journals.physiology.org

Essential amino acids and muscle protein recovery from resistance exercise by E Børsheim, KD Tipton, SE Wolf… – American Journal of …, 2002 – journals.physiology.org