You just did an amazing workout, your dopamine is high and you feel like savoring some aloo parathas to feel the warmth! But that can ruin your hard work and take you back to square one.
Post-workout nutrition is incredibly vital and should provide you with nutrition to repair the muscles and energize the body after an intense activity.
A good post-workout meal can help your body adapt to the specific training module and advance muscle development through optimal nutrition.
Most people get confused when it comes to their post-workout meal and struggle to make an abundantly nutritious meal supporting their diet.
In this blog, we’ve curated a list of 5 post-workout meals that are high in protein and starches and can be made with local Indian ingredients.
Why Post-Workout Meal Matters:
The first meal you take after a workout session is termed a “post-workout meal”, essential fo optimal recovery of your muscles and replenishing the energy in your body.
After exercise, particularly weight training or high-intensity workouts, your muscles experience micro-tears that require nutrients to grow again.
A study published in the American College of Sports Nutrition highlighted that consuming a protein-rich meal shortly after a workout can significantly enhance muscle repair and accelerate your adaptation to training.
You should also aim for 1.0 - 1.5 grams of carbohydrates per kilogram of body weight after exercise, which is crucial for maintaining energy levels for future workouts.
The post-workout meal should be taken shortly after your workout as delaying the nutrient consumption can reduce your glycogen re-synthesis and make you energy-less.
Indian Post-Workout Meals for Muscle Recovery:
We have curated a list of Indian workout meals, with a healthy combination of protein and carbohydrates to aid muscle recovery and reduce body soreness.
1. Dal Khichdi:
Dal khichdi is one of the most famous Indian dishes, loaded with various veggies and nutrients post-workout meals due to its balanced nutritional profile that supports recovery and replenishment.
This post-workout meal is a one-pot recipe made with rice, spices, vegetables, and lentils. It is savored fondly with dahi or buttermilk.
You can also add green moong dal, packed with essential amino acids, iron, and magnesium, which are crucial for muscle function.
The spices in this dish add flavor as well as provide cell reinforcements that can assist and promote muscle recovery and energy restoration after exercise.
2. Moong Dal Dosa with Chutney:
Moong dal dosa, when paired with coconut chutney is a famous South Indian dish made with lentils and various ingredients.
This dish will provide you with about 9 grams of protein per dosa, aiding muscle recovery and repair after exercise.
Moong dal has a low glycemic index and also ensures a gradual release of energy, helping replenish your glycogen stores without causing blood sugar spikes.
Coconut chutney contains different Indian spices that will boost your immunity and refresh you after a workout.
3. Paneer bhurji with multigrain roti:
Paneer bhurji is a delicious and nutritious meal that supports effective muscle recovery and replenishes energy levels.
Paneer is rich in high-quality protein and aids muscle growth while its healthy fat content maintains your sugar.
When paired with a good multigrain roti, this bhurji provides complex carbohydrates and dietary fiber, ensuring a steady flow of energy after an intense workout.
Include different grains like wheat, oats, and millet to provide your body with diverse nutrients.
4. Quinoa Salad with Veggies:
Quinoa Salad with veggies can serve as an excellent post-workout meal option due to its nutritional profile that would support your muscle recovery.
You can add your choice of veggies to make this anti-oxidants-rich meal which serves as a source of complex carbohydrates.
Quinoa is a complete protein on its own, containing all the essential amino acids necessary for muscle growth and muscle repair after intense workouts.
5. Chickpea Salad with Yam:
Chickpeas or kabuli chana is one of the most readily available sources of protein for vegetarians.
Yam, called ‘Ratalu’ in Hindi is also an excellent source of fiber, potassium, and manganese, important to support your bones and metabolism after a heavy workout.
Chickpeas boiled and spiced with Yam will provide you with complex carbohydrates, for a sustained release of energy.
Try making this salad with olive oil and Indian spices to make it yummy and refreshing.
Key Takeaways:
A healthy post-workout meal will complement your training and enhance your performance.
The Indian meal options we’ve explored will offer a balanced combination of protein and carbohydrates that not only replenish energy stores but also support muscle repair.
Remember that the timing of your post-workout meal is as crucial as what you’re eating.
Aim to have your post-workout meal within the recovery window to maximize energy replenishment and muscle recovery.
With these delicious and wholesome options, you can enjoy the rich flavors of Indian spices.
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