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Your body needs carbohydrates, protein, and fluids to repair itself after an ab workout, so choosing the right foods to eat afterward can help you build lean muscle and help your body recover quickly. In addition to recovering and feeling strong during workouts, you can avoid injuries and get better results when you have the proper fuel for your body.
After an intense workout, your body releases glycogen, a type of glucose stored in your muscles. In order to recover, your body needs carbohydrates to replenish its glycogen stores after an intense workout. When you are recovering from exercise, the enzymes that help with muscle recovery are most active. Foods like yogurt and berries help replenish your muscle glycogen stores, which are the body's main source of energy.
You should consume a high-protein snack after your workout. You can consume a cup of Greek yogurt, which has 17 grams of protein, or a handful of ripe avocados, which contain a hefty amount of protein. In addition, it's important to drink two cups of water with your meal, especially if you sweat. You can also make a smoothie with low-fat milk and protein powder.
Based on your goals, a post-workout meal should contain between 40 and 60 grams of protein. You should also eat one serving of vegetables and a few servings of grains if you're trying to lose weight. Building muscle may require eating more than the average recommendation.
Alternatively, if you don't want to eat much, you can drink chocolate milk. A glass of milk contains about 24 grams of carbs and 8 grams of protein. It also has fluids and electrolytes, which can help you recover faster.
Carbohydrates support muscle protein synthesis and help rebuild glycogen stores, so eat a meal that contains complex carbohydrates, proteins, and healthy fats after exercise. You should include fresh fruits and vegetables in your meal, as they contain antioxidants that can prevent your cells from being damaged by exercise. Whole grains, such as brown rice and whole wheat bread, are good choices.
In order to absorb fat-soluble nutrients, you should also consume a moderate amount of polyunsaturated fat. Choose foods that contain omega-6 fatty acids, such as nuts, seeds, and vegetables. In addition to helping you lose weight, these foods will help you avoid fatty cuts of meat, such as chicken. You can also try a sugar-free nut butter.
Adding blueberries to your post-workout meal will help your muscles recover from workouts and prevent muscles from inflaming. Blueberries are also rich in manganese and vitamin C, which can help prevent diabetes.
