While many of us tend to focus on what we’re eating before a workout, it’s just as important to fuel your body with the right type of food once we’re done. Without the correct nutrition, your body will take longer to recover and the effects of your hard work won’t be seen.

After we exercise, our body needs a healthy mix of protein and carbohydrates to aid recovery. These foods will promote muscle growth too, so if you’re looking for results then it pays to keep your nutrition in check.

Whether your goal is to regain energy, lose weight, or build muscle, there’s an ideal meal out there for you. Here are a few simple ideas to target each of the core areas when working out.

Post Workout Meal for Muscle Growth

Those looking to achieve fast gains generally prefer to get their protein in the form of a shake. According to Bodybuilding.com, research shows that the anabolic window occurs for two hours after a workout so it’s best to eat something simple yet effective, which makes the shake a popular choice. However, if you’re after something more substantial, there’s a great way to get everything you need fast, and with loads of flavor too.

Stir Fry

One of the simplest yet most effective meals for making muscle gains, stir fries are a creative way to get the protein and carbohydrates you need after a workout.  Whether you want to get your protein from chicken, eggs, tofu, or lean meat, you can mix and match these simple foods so that you never get bored.

Chicken with Vegetables Stir Fry

Add your chosen protein to a range of fresh vegetables such as bell peppers and asparagus, and get some natural flavor from ginger and lemon juice. Throw in some wholegrain Udon noodles or rice for an extra serving of carbohydrates and let this meal work its magic.

Post Workout Meal for Weight Loss

By eating the right foods after a workout, you’re encouraging your body to hold onto lean mass instead of burning it for energy. You’re also giving yourself a good dose of protein to help rejuvenate you for the next workout.

Scrambled Eggs and Toast

An easy enough meal to make, scrambled eggs are an amazing source of protein to help assist weight loss. When paired with whole grain toast, you’re also giving your body the right amount of carbohydrates to boost your energy levels again.

Ordinary Scrambled Eggs

Simply mix 4 egg whites with one whole egg, a little bit of milk, and scramble them up. Top with some fresh spinach leaves for added nutrients, or simply eat alongside your wholegrain toast for a delicious and easy post-workout meal.

Post Workout Meal for Energy

Working out in the morning can take its toll on our bodies throughout the day. With the right post workout meal following an intense workout session, you can regain all of your energy and give yourself the best possible start to the day.

Protein Smoothie

One of the best ways to get your morning fix of nutrients, carbohydrates, and protein is a delicious smoothie. These are ideal for people on the go who want something they can take along to work or blend up easily when they’re in a rush.

Chocolate Protein Shake

Mix together some non-fat Greek yoghurt, blueberries, strawberries, a banana, and a dash of milk for a simple yet effective energy boosting drink. The protein in this smoothie will aid your body’s recovery and ensure you’re ready for tomorrow’s workout too.

Keep it Simple

One of the easiest ways to fall out of your healthy eating habits is creating meals and snacks that are complicated. These meals can be prepared in under 15 minutes, and they’re all you need to ensure the correct nutrition for your fitness goals.

While it may seem simple to reach for an energy drink or powdered protein shake, it takes just a bit of extra effort to give your body what it really needs. With the right ratio of carbohydrates to protein, you’re helping to promote muscle growth and get back some of the energy lost sweating it out in the gym.

Nutrition doesn’t need to be complicated and provided you plan ahead with smart and delicious meal ideas you’ll never fall prey to quick fix solutions again. With the right food before and after a workout, your results will be maximized and your body will take no time at all to recover.

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