These Foods Help You To Repair Your Muscles Fast
Instant Oats
Instant oats are another good post-workout muscle building carbohydrate since they are broken down slightly faster in the body than steel cut oats would be but still not nearly as fast as pure sugar. This will prevent a dramatic insulin spike followed by a crash, which can leave you feeling extremely fatigued after a workout.
Combining instant oats with maltodextrin would give you the best of both worlds so possibly something to consider. "Oats are also nice if you prefer a solid food source after your workout since you can cook them up with a scoop of isolate whey protein powder mixed in for a quick post-workout meal when you're short on time" - Vince Del monte .
Waxy Maize
Finally, a last carbohydrate source that's starting to grow in popularity is waxy maize. This carbohydrate source is nice because it is able to pass right through the gastric lining without having to move through the intestinal tract.
This allows it to be digested very rapidly while being very well tolerated in the stomach. Most people who struggle taking in other food sources immediately after the workout find they have no problem using waxy maize, so if stomach distress is preventing you from reaching your post-workout nutritional goals, you will definitely want to make use of waxy maize.
Before ending the discussion on post-workout food sources, one important misconception that should be cleared up is that fruit is an optimal choice during this period. While fruit does contain some simple sugars that will help to refill muscle glycogen, the drawback to fruit is that it's also going to contain a higher amount of fructose and this fructose will get stored in the liver rather than the muscle tissues so wont' aid with recovery.
Your best bet is to leave fruit for other times during the day and go with pure glucose or starch carbohydrates. These will entirely be stored as muscle glycogen so will be superior.
Your post-workout meal is one of the most important ones to make sure you benefit from your hard workout session. When you select the above foods to eat, you can rest assured you're giving your body what it needs to start growing.
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