You work out for a reason.  Whether to improve your health or to look good, the key to reaching your goal is combining exercise with proper nutrition. And this is where post work-out meal plays a crucial role.

Working out may cause damage to your muscles.  Thus, you need nutrients to help repair muscle fibers and help your body recover faster. However, it is important that you should know the right food combos to avoid unwanted fats.

So what are the best foods for a post-workout meal? Here are 10 muscle-building foods you must try:

 

1. Chicken or Turkey

Chicken is a good source of protein.  An ounce of this white lean meat provides 9 g of protein.  Plus, it has less saturated fat and provides niacin and vitamin B to help in carbohydrate metabolism. Poultry meat shows versatility in any type of cooking.  You can prepare it stir-fried, grilled or combined with veggies for a healthy salad recipe.

 

2. Fish

Fish contains a large dose of protein to help you build those muscles fast.  This powerhouse food will give you 25 g of protein for every 100 g food serving. It is also a good source of vitamin D and Omega-3 fatty acids  which could help rebuild those muscle fibers. The American Heart Association suggests to eat fish at least twice a week.  Salmon, tuna, sardines, trout and mackerel are some of the best sources of protein.

 

3. Eggs

A large egg is a good protein source for muscle build-up.  It provides 5 to 6 grams of protein.  Plus, it has the right amount of carbs (about 60 to 70 calories) to fuel up your body.  What’s more, eggs are cheap and easy to cook.  You can fix an omelette, an easy-over or drop an egg into your favorite veggie soup.

 

4. Nuts and Dried Fruits

Dried fruits and nuts are good alternative sources of daily protein.  They provide about 3 grams of protein per 1/3 cup serving.  Not to mention that this food combo is also your source of healthy unsaturated fats and fibers.  Try peanuts, almonds and mix dried fruits for breakfast or as a snack. But, make sure that you buy the all-natural or organic variety.

 

5. Lean Beef

Everybody knows that red meat is a good source of protein and beef has the protein for muscle build-up and reconstruction.  This means eating a steak gives you a good physique.  Eating 100 g of beef gives you 27 g of protein plus vitamins B12, iron and zinc for better muscle development.  However, beef contains large amount of calories (200 g).  But don’t fret; you can still eat beef recipes that provide low calories like beef stew or steak with sour cream sauce. Always choose lean cuts of  beef like rib-eye and sirloin cuts.

 

6.  Cottage Cheese

¼ cup serving of cottage cheese is packed with 7 grams of protein.  Just choose the variety made from low-fat milk or skim milk so you won’t be guilty in consuming those saturated fats.

 

7. Beans and Grains

Just like nuts, beans and grains are excellent sources of protein. Soybeans and quinoa contain high amounts of amino acids important for muscle tissue repair.  They are also good sources of vitamins and minerals like iron, vitamin B12 and magnesium for better protein and glucose metabolism in your body. For your information, ½ cup of soy gives about 13 to 14 g of protein while eating ½ cup of quinoa gives about 14 g of protein.

 

8. Oysters

100 grams of oyster serving gives 20 g of protein.  Although most people shy away from seafood, bodybuilders prefer oysters to give them a boost for their high protein diet.  You can prepare oyster by steam cooking or stir-frying with onions and tomatoes.

 

9. Blueberries

Blueberries are not exactly a muscle-builder but it helps the muscle to recover fast through its anti-inflammatory effect. You can add blueberries to your whey-protein shakes and smoothies to satisfy those recovering muscles.

 

10. Chocolate Milk

Forget about those energy drinks, chocolate milk is the best post workout beverage meal.  It provides essential amino acids to rejuvenate your tired muscles.  It’s also packed with the right carbs, just enough sugar and high water content.

 

As you can see, muscle building doesn’t just happen at the gym. It happens also in your kitchen.  So as you work hard at the gym, also make plans for a solid post work-out meal.