4. Chocolate Milk. Since you were a child, parents and health experts have told you that “milk does the body good.” So it really shouldn’t come to a surprise that several studies show that drinking low fat chocolate milk after an intense workout can actually help replenish the proper nutrients depleted after sweating and can also help encourage muscle repair and growth—some researches claim even far better than water or sports drinks. That’s because milk is derived from an animal, which means that you’ll get all of the amino acids lost during a workout. This also means you’ll get the added electrolytes and calcium that aid in muscle repair. For added protein, you can even mix in some whey-protein with the powdered chocolate if you want a boost.
3. Eggs. These very inexpensive sources of protein serve as a great complete meal or as a snack after a great workout. An individual egg has about 5 grams to 6 grams of protein and is low in calories, only containing about 60. But eggs are superior sources of protein because it has the highest biological value, meaning that the protein is directly used for muscle growth. The yolk is also filled with tons of vitamin B12 which is needed for muscle contraction and breaking fat. While it is true that too many eggs can result in higher cholesterol, a few every now and then is perfectly fine and healthy.
2. Salmon. This fish is packed with tons of protein (about 25 grams for every 100-gram serving) and omega 3 fatty acids, nutrients that can help promote a healthier heart and fight dementia and even some cancers. But what makes salmon so special to muscle growth is the fact that it decreases muscle-protein breakdown, meaning your muscles recover at a much quicker rate resulting in bigger muscles. Cooking a fillet of salmon each night might be too hard to do, but you can buy salmon in packages, cans, and even in jerky form to reap the same benefits.
1. Plain Greek Yogurt. With only 100 calories and an average of 12 grams of protein per 6 oz. cup, plain Greek yogurt is a great snack to have to help with muscle recovery. It’s also packed with vitamin c and probiotics which can help regulate your digestive system. It’s also low in sugar. If it’s too tart for your taste, try adding some fruit like blueberries or strawberries to sweeten it up.
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This guest post is contributed by Angelita Williams, who writes on the topics of online courses. She welcomes your comments at her email Id: angelita.williams7 @gmail.com.