Post-workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.
Protein-deficient diet – Your muscle needs protein to recover post-workout as your body needs a minimum protein of 1g/kg of your body weight (depends on your workout ).
Eating anything – If your aim is to build muscle or fat loss . You have to wisely choose your post-workout meal. It should be good in macros and not processed food.
Energy drink – avoid energy drink if you are not a pro athlete, they are high in calories.
Alcohol – Try to avoid any drink which contains alcohol. It lowers the testosterone level in your body . Smoking is another contributor to muscle loss.
Sleep deprivation –
Try to sleep for 7-8 hours for recovery and good results. Giving your muscles enough rest is highly beneficial as it gives your body time to recover . One or two days of rest in a week can boost your gains significantly.
Fruits post-workout –
Sweet potato- it is an excellent source of complex carbohydrates and vitamin A, c and b-6. It also contains protein dietary fibre and minerals like calcium and magnesium.
Banana – It contains carbs that are essential for replenishing muscle glycogen and regulating blood sugar levels. If you are a hard gainer then adding banana to your diet is a must.
Pineapple – It is rich in an enzyme called bromelain. which has been shown to increase the rate at which your body absorbs dietary protein. As a bonus, it also helps to reduce inflation and muscle soreness.
Berries – Fruits like blueberries and strawberries are chock full of vitamins, dietary fibre and antioxidants if you want to consume some fruits after a workout, go for it.