10 POWER FOODS for muscle repair and growth Post-WORKOUT


Post work-out meals are a an essential part of muscle recovery but what is actually happening in our bodies?


As we workout and engage our muscles with high intensity training, we break down muscle fibres causing damage. Dont worry the damage is intentional as we want our bodies to react to the damage by repairing the tissue spawning growth resulting in increased mas and stength gains.


Re-fuelling post work-out is essential to provide our bodies the core essentials it needs to repair and replenish muscle tissue.


Benefits of post-workout meals:

  • Boost recovery speeds

  • Increase protein synthesis and drive growth

  • Decrease muscle breakdown


Super Foods: Below is a simple list of easy to find protein sources to help boost your recovery and growth.

  1. Eggs - About six grams of protein per serving

  2. Red Meat - 26 grams per 100 grams of cooked red meat

  3. Tuna - 30 grams of protein per 100 grams

  4. Almonds - 21 grams of protein per 100 grams

  5. Chicken Breast - 31 grams of protein per 100 grams

  6. Cottage Cheese - 11 grams of protein per 100 grams

  7. Whey Protein - Can range between 21 - 50 grams per serving

  8. Fish - 31 grams of protein per 100 grams

  9. Tofu - 12 grams of protein per 100 grams

  10. Oats - 12 grams of protein per 100 grams

Nutrition is a corner stone of your growh and development which our personal trainers take pride in assisting your with.


Please visit our website www.gym.net.nz on more information on how to join.

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