Repair Your Muscles Faster With These Foods

"After breaking your muscle tissues down in the gym, you're going to enter into a heavy repair process where the amino acids from the protein you eat will be used for rebuilding purposes" - Vince Del monte.  This allows you to come back stronger and larger than you were last workout.

In addition to the amino acids, carbohydrates must also be taken in as these will break down into glucose, which is the molecule that will provide the fuel for the body to generate this new muscle tissue with.
Failing to take in either of these nutrients would mean failing to recover optimally.  Since you don't want that effort you put in at the gym to go to waste, let's go over a few of the foods that you should be eating so that you can repair those muscles as quickly as possible.

Whey Isolate Powder

The first smart choice to help boost muscle repair following a hard workout is a whey isolate protein powder.  Most people tend to prefer protein powders immediately after the workout because they're fast, effective, and can be easily transported to the gym.

The whey isolate protein powder in particular has been specially designed to be absorbed by the no nonsense muscle building cells much faster than a standard whey protein powder, so that's the one to go with.

If you can find one that comes complete with creatine and glutamine as well, both of which are supplements that help speed recovery by saturating the muscles with these required substances, you're really going to see great progress.

Egg Whites

If you're someone who would prefer not to use a protein powder for whatever reason, then a good alternative protein source to consider is egg whites.  These are a very high quality source of protein and will also be absorbed rather quickly in the body (not as fast as the whey isolate however).

Egg whites are also relatively simple to prepare and are more cost effective than other protein sources may be.  It's a great option for those who like solid food after the workout and who are on a limited food budget.

Maltodextrin

On the carbohydrate side of the equation, maltodextrin tends to be the superior choice compared with dextrose solely for the fact that it doesn't produce quite the drop in blood sugar levels after being absorbed by the body.

Unlike dextrose, maltodextrin doesn't pass through the liver in order to get broken down which is the reason behind its slower release.  It still has a short molecular chain however so it's more like a simple digesting carbohydrate rather than a complex carbohydrate making it a good choice post-workout.