Post-workout nutrition helps you recover, build muscle, and prepare for your next regimen. The new year has finally come, and it is time to start your new workout goals.
But before you go too long in January, keep in mind that the workout doesn’t end when you leave the gym or finish your last course on the racetrack.
Choosing the right foods after exercise can help you recover more quickly, build muscle, and prepare for the next workout.
Quick guide to getting the most out of post-workout nutrition
When you exercise, your muscles use glycogen energy stores. Some muscle proteins are also torn apart, especially during strength training.
Eating the right combination of carbohydrates, proteins, vitamins and minerals helps speed up the rebuilding process of used glycogen stores, and in repairing muscle proteins.
You should also include some healthy fats in your diet. I believe that most people, if not all, would need more healthy fats to help take in fat-soluble vitamins.
Post-workout nutrition depends on the duration and intensity of the exercise and the type of exercise. Meals high in carbohydrates are most beneficial after endurance exercises such as running or cycling, which last more than an hour. After strength training exercises, it is important to consume protein with moderate carbohydrates.
Timing is very important, I mean here the timing of meals. You may ask yourself now what is the best time for a post-workout nutrition.
Well, I’ll answer you. The ideal timing for a post-workout snack is in 45 minutes, but it’s okay to delay the meal even after two hours.
Unless you are an athlete or exercise a lot, post-workout nutrition is not as important as other factors such as macronutrients (protein, carbohydrates and fats), eating primarily whole foods, and total calories.
So, when deciding what to eat after a workout, you need to be mindful of how the entire day fits in with your workout goals.
If you want to build bigger muscle that means increasing your protein content in your diet, your post-workout meal or snack is likely slightly higher in protein.
Despite this, vegetarians need to consume protein from a variety of sources throughout the day to ensure they are getting enough of the essential amino acids.
Don’t forget to drink water throughout the day
Drinking enough water before, during, and after exercise can help with muscle recovery and improve your performance the next day.
Professional athletes sometimes measure their body weight before and after a workout to see how much water they need to replace.
However, you can probably try another method, which is to monitor the color of your urine. If it is yellow, this shows you are consuming the right amount of water.
Depending on the intensity of your workout and the environment temperature, you may also need an electrolyte drink to replenish the sodium and potassium lost in sweat.
When choosing the foods to eat after exercise, look for foods that are easy to digest to speed up nutrient absorption.
You should also like whole foods that are full of other micronutrients.
Here are a few examples that we see fit for you.
- Fruit (berries, apples, and bananas).
- The rice.
- Chia seed pudding.
- sweet potato.
- Wholegrain bread.
- Whole grains.
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- Chocolate milk.
- Greek yogurt.
- Turkey or chicken breast.
- Salmon or tuna.
- Peanut Butter.
- Protein shake (vegan or animal).
- Coconut Oil.
- Olive oil.
- Flax seed.
- Dark chocolate.
- Nut butter.
Post-workout nutrition suggestions
These are just suggestions that you can use in your diet, you can calculate the number of calories your body needs through the calorie calculator.
- 200 grams of pasta.
- 200 grams of chicken breast.
- A green salad bowl with a spoonful of olive oil.
- 100 grams of oats. You can swap oats for 100 grams of whole-wheat bread.
- 3 whole eggs.
- 20g peanut butter or peanuts.
- 250 grams of rice.
- 130 gm fish kofta.
- 40g almonds.
- 150 grams of tuna.
- 250 grams of potatoes.
- Spoonful of olive oil.
- 100 grams of whole wheat bread.
- 200 g beef liver.
- Half an avocado.
Meal (6) juice
- 40g almonds or walnuts.
- 1 medium banana, 100 grams.
- 200 ml of milk.
- Peanut butter spoon.