9 post workout meal for muscle gain

Tart cherry juice contains antioxidants and anti-inflammatory chemicals that help athletes recuperate.

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Eggs help you get ripped. University of Illinois researchers invited weightlifting men to eat three whole eggs or 18 grammes of egg whites after workout.

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According to the Journal of the International Society of Sports Nutrition, 9 grammes of dairy can help grow muscle.

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Higher omega-3 fatty acid intakes from salmon, sardines, and mackerel may reduce DOMS following resistance training.

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Greek yoghurt has gained popularity as cottage cheese has faded.

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Carb-rich foods like potatoes, cereals, and fruit can help boost your immune system after intensive exercise, according to the Journal of Applied Physiology.

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Compounds such phenol antioxidants are discovered in the mate shrub's leaves.

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Carbs feed working muscles, despite bread's negative rep (not to mention your brain). Whole-grain bread's carbs assist rebuild muscles.

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This strong grain is a terrific addition to any diet, but it's especially suitable for gluten-free, vegan, or vegetarian diets aiming to enhance protein and fibre intake.

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Tart cherry juice contains antioxidants and anti-inflammatory chemicals that help athletes recuperate.

Cherry juice

Eggs help you get ripped. University of Illinois researchers invited weightlifting men to eat three whole eggs or 18 grammes of egg whites after workout.

Whole eggs

According to the Journal of the International Society of Sports Nutrition, 9 grammes of dairy can help grow muscle.

Ricotta

Higher omega-3 fatty acid intakes from salmon, sardines, and mackerel may reduce DOMS following resistance training.

Smoked salmon

Greek yoghurt has gained popularity as cottage cheese has faded.

Cottage cheese

Carb-rich foods like potatoes, cereals, and fruit can help boost your immune system after intensive exercise, according to the Journal of Applied Physiology.

Sweet potatoes

Compounds such phenol antioxidants are discovered in the mate shrub's leaves.

Herbal tea

Carbs feed working muscles, despite bread's negative rep (not to mention your brain). Whole-grain bread's carbs assist rebuild muscles.

Whole-grain bread

This strong grain is a terrific addition to any diet, but it's especially suitable for gluten-free, vegan, or vegetarian diets aiming to enhance protein and fibre intake.

Quinoa