Protein from animal whey and soy introduces essential amino acids which act to repair damaged muscle tissue, synthesize blood cells and manufacture hormones and enzymes.
Lean proteins are defined by the USDA as having less than 10 grams of total fat per 3.5 ounce portion. The white meat from chicken and turkey and dark meat without the skin are good choices for lean protein. Fish provides lean protein as well as omega-3 fatty acids that lower cholesterol and inhibit inflammation. Cuts of beef that meet the standards for lean meat include sirloin, flank steak, rump roast, top loin, top round and extra lean ground beef. Pork center loin and tenderloin are lean choices. Low-fat dairy products also qualify as sources of lean protein. Quinoa is a low-fat grain that’s a complete protein. Beans and legumes are naturally low-fat sources of protein. Depending on the type of bean, 1 cup may have 12 to 20 grams of protein and .5 to 1.5 grams of fat.
Eggs are full of vitamins and minerals– including vitamins B, C, D, E, K, and more. They can also help lower high blood pressure because of the peptides present in eggs. They are also a great source of protein– one egg contains 6 grams of protein.
Vegetables are low in calories and fats but contain good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K.
Surprisingly, avocados contains more fiber than any other food and can make you feel full faster. It is a very tasty, yummy fat. Avocado with eggs is an awesome post-workout meal!
Cottage cheese can help relive muscle cramps and help to strengthen bones. It is rich in antioxidant properties and aids in digestion.
Hummus is an excellent source of plant based protein. It also helps boost energy aids in digestion and intestinal health due to its fiber. In addition, hummus is high in vitamins and minerals and with all the different flavors out there now, it’s easy to switch it up!
It is important to have a post-workout snack or meal within an hour after your workout. Get the carbs and protein you need to refuel your body and get those muscle gains!