After an intense gym workout, your muscles are not only fatigued, but they are starved of essential proteins that got used up during the workout. When you check out your schedule, you have a long week ahead of you. To speed up recovery and get ready for upcoming intense workouts, you need to rejuvenate your body with the right foods ideal for recovery.

By this time you need to know that liquid foods get digested faster as compared to solid foods. So, you need to have the right smoothie maker for the task. Check out to read about top blenders for this task.

Let us look at the top foods that you need to imbibe on after the workout.

Custom-made Protein Shake

After each workout, you need to grab a cup of protein shake and drink it. The protein is to help heal the muscle fibers that have been injured during the workout. You need protein for repair of the tissues and to build the muscle. However, protein powder alone won’t do the trick – you need to have the right nutrients for aching muscles. So, what can you do the make the protein shake suitable for this task – think blueberries!

Blueberries come loaded with tons of anti-oxidants that help prevent the buildup of harmful free radicals in your body. The blueberries also accelerate recovery.

Green Leafy Vegetables

Apart from proteins, you need to consume green leafy vegetables that are high in potassium to enjoy quick recovery. Potassium is one of the nutrients that are lost when you sweat. This loss is the primary cause of cramps during recovery. You need to take at least 4.7 grams of potassium per day. To make this a reality, you can take the vegetables in salad form or make a green smoothie.

Omega-3 Fatty Acids

You need a dose of omega-3 fatty acids after the workout. The reason for this is that the micro-injuries you sustain during the workout put make your body prone to inflammatory conditions. To prevent these from developing, you need to consume foods with anti-inflammatory abilities. The best of them all is salmon, which is rich in omega-3. It decreases inflammation and stops the production of inflammatory cytokines.

Water, Lots of It

You need to take water during and after the workout. Drinking water during the workout keeps your body cells hydrated and replaces the water that you lose during the exercises. It is recommended that you take between 7 and 10 ounces of water after every 15-20 minutes of intense workout. Ignore this fact, and you will end up feeling cramped, dizzy and fatigued. You also recover faster when your body is properly hydrated.

Final Thoughts

The pre-workout phase is just as important as the post-workout phase. After an intense session, you need to hydrate your body and load up on recovery foods. Make sure you take a protein shake with some blueberries, green leafy vegetables, water and some salmon. These supply your body with the right nutrients to rejuvenate your body systems, making you ready for the next intense workout.