What to eat after a workout to gain muscles

What to eat after a workout
Banana is best source of protein and calories.
You can eat Banana for nourish your body.

Hey! Today I am here to discuss with you a new topic with you that is related to What to eat after a workout to build muscles. Today’s topic is going to be very interesting. This is actually deal with your diet. From this article, you will know about Post workout nutrition.

Let’s start friend. The journey of muscle gain from low to high. This article is going to be informative so read it to last.

Although the post-workout meal and post-workout nutrition aren’t as crucial as we once thought, it still does have its merits. Since by knowing what to eat after a workout, you’ll be able to better improve your performance and recovery, and build muscle that much faster. So how can we design the best post-workout meal for muscle gain using the best muscle building foods to eat after a workout?

Let’s first cover What is after workout meal? So, It’s simply the meal you have shortly after a resistance training workout or even an intense cardio session. Very low intensity activity wouldn’t require a meal.
This meal seeks to accomplish two major goals –

  1. Replenish glycogen stores that have been depleted during your workout. This helps keep you energized for the rest of the day provides your muscle with fuel for the next workouts. It can also help prevent muscle breakdown.
  2. To increase protein synthesis while decreasing protein breakdown which is just the rebuilding process of repairing any damage caused by your workout and putting your body in an anabolic state to now build muscle.


First, let’s talk about protein. The best types of protein after a workout will be fast digesting protein sources.
Since research has indicated that they promote post-exercise anabolism to a greater degree and does so much faster than slower-digesting protein sources.
Therefore, your best option here would simply be whey protein powder or plant protein powders.
Lean meats and egg whites are definitely viable options as well. And as for the ideal amount of protein to have, we know that 20g of a high-quality protein such as Whey is able to elicit a near-maximal protein synthesis response following a workout.

However, they also found that doubling the amount to 40g was able to significantly boost protein synthesis by 20%. What I’d recommend though is simply aim to get at least 20g in your post-workout meal and aim for 40g if you’re on the heavier side, or if you would just like to ensure that you’re stimulating maximum protein synthesis or if this is going to be your last meal before bed since this will better improve protein synthesis.


For carbs, you’ll want to incorporate them into your post-workout meal. Since they create a more anabolic environment for growth and replenish glycogen the fastest.
As for the best types of carbs to include, research indicates that high glycemic index carbs result in the most rapid increase in muscle glycogen following intense exercise and are thus ideal options.
Some examples include white potatoes or sweet potatoes, rice cakes, white rice, and so on.

However, what’s more, important than the type of carbohydrate? You ingest though is the amount you ingest within your post-workout meal. A good idea is to get roughly 20-30% of your total daily carb intake, or at least 25 to 30g of carbohydrates within that post-workout meal in order to best replenish your glycogen levels and support an anabolic environment.


Lastly, as for fats, research is relatively unclear as to their benefits and drawbacks regarding post-workout nutrition.
In my opinion, I’d say just do what you want with fats post-workout because, at the end of the day, the difference between including them or not is insignificant.

Eat Protein Drink Protein. Friends, if you have any query then don’t forget to share with us via comment.

What are the various Fitness career options

Fitness career options

Hey! Today I am here to discuss a new topic with you that is related to the Fitness Career options. Today’s topic is going to be very interesting. This is actually deal with Future goals if you are interested in this field. From this article, you will know about the best options.

Fitness focus lifestyle is about dedication to a goal and grinding away daily in order to make it happen.


Top 5 Fitness career options

  1. Fitness Model
    Fitness Models earn by doing photo shoots, advertisements, by there social media profile. They work on their physique to achieve this as a career option. So, They have to maintain their body by eating healthy and taking proper nutrients.
    For this reason, Fitness freaks have to prepare themselves with the daily routine of their fitness.
    Height – Minimum 5ft 10inchs.
    Salary – Around $58,000 to $70,000 depending on the assignment.
  2. Fitness trainer
    Trainers are those who train you and help you to achieve your fitness goal.
    Salary – Around 2.5 lakhs per annum
  3. Open your own Gym
    By building your Gym. You can train people and help them. You can grow your salary by attracting more people towards your gym and give them membership.
    Salary – Depends on the number of people in your gym.
  4. Fitness tech engineer
    It’s all about finding the solution to problems. This is based on the knowledge of science.
    Salary – Around 125000$
  5. CEO of any gym company
    So, If you’re thinking to multiply your salary then you’re on the right track. Become a CEO company like Equinox, Planet Fitness, or Gold’s Gym is like being the CEO of any brand company.
    Salary – Between 1-5 million Dollars


1. Build an aesthetic physique

You want to train hard to build an aesthetic physique now you’re not going to build to make a career in the fitness world. If you’re out of shape, don’t have an aesthetic physique. Building a base to get started. You also get fit at home by these exercises.

2. Create a Portfolio of photos!

Build your Portfolio. It’s really important to have a portfolio because if you’re trying to get sponsored by that cell phone company, any kind of company. You want to go to set shots to them pictures that you’ve had before. So a good thing to do is you want to locate like a local photographer in your area and tell them to shot your photos like headshots, fitness kind of shot into action shots, some fashion shots.

3. Be present on Social Media

Make your social media pages. Social media so important nowadays like every single company want an athlete that has a big following. So You gonna make sure you make a Facebook fan page and Instagram.

4. Grow the Social Following!

Start doing Youtube videos. Post regularly is also important. Post at least three times a day. So you stay frequent. You want to be unique.

5. Be You and be Unique!

Don’t be afraid to do something different and do stuff that no one else has done before.

6. Set Goals and stay Motivated

It’s really important to set goals. You start competing. Now when you start competing you can get your Pro card. It’s all can help you to stay motivated. Work hard on your goals especially when you’re like competing. You’re not just competing with yourself anymore. You’re competing with others. You have to give your 110%.

7. Contact Companies

If you are ready to stand out then contact companies. So once you make a fan page you start building a following then it’s time to start contacting companies. This is the time to get sponsored. A lot of time people just kind fo wait for a company to contact them and there’s no point to wait around.

8. Create a brand

You have to create your own brand and companies. Collaborate with other athletes and increase your own market value. It helps you to grow in the field of Fitness. Brands make money for you also and increase your market value.

Conclusion: This article contains a lot of data about the fitness career options. So, just follow these 8 steps and improve yourself. You’ll get a boost in your career.

Friends, if you have any query about this article then don’t forget to share with us through comments. We’ll are here to help.