Healthy foods after a workout is very important to maintaining a healthy body. If you aim to stay fit, you will surely put in a lot of effort while performing the exercise.
However, some observe that people make more effort.
Thinking to plan a pre-workout meal, on the contrary, post-workout meals are more important, and require careful planning and preparation.
After you finish flexing your muscles and exhaust yourself to get the best result, you shouldn’t forget to reward your body with some healthy foods. Spirited. (Study)
Why is it important to eat after an exercise session?
Our body affected in over one way after physical activity. When exercising, your body uses the stores of muscle glycogen as energy for exercise.
This causes the muscles to deplete of glycogen, it is also possible that the exercise session causes the damage to the proteins in your muscles.
It burns your body is the fuel from whatever you eat before exercise, which breaks down stored glycogen.
Your muscles use the protein to rebuild and repair tissue within a few hours of exercising.
How does your body function after an exercise session?
Within 45 minutes after a workout, your body is especially good at absorbing carbohydrates and protein, which you may not be aware of.
If you want to build your muscles, you must eat 30 grams of protein and 30-35 grams of carbohydrates within 15 minutes.
After a workout, and if you want to stay fit by losing weight, you can take your time and eat within 45 minutes of finishing the exercise.
After a workout session, your body needs specific nutrients to repair muscles and stabilize blood sugar levels.
It is essential to eat a mixture of foods that can improve post-workout recovery.
Exercise is one of the important factors that help reduce the risk of diabetes and cardiovascular diseases.
Besides that, increasing physical activity matters in obtaining the weight.
And usually a person can get rid of excess weight by reducing the calories he takes it, but continuous physical activity contributes to preventing weight gain after losing it.
So it is advisable to perform sports exercises gradually to avoid exposure to injuries.
You can do these exercises by distributing them throughout the day, or doing them simultaneously.
It is possible to start Increase physical activity by walking for 30 minutes three times a week.
And escalating activity until you reach 30 minutes of moderate-intensity exercise daily.
To Read: Supplement for bodybuilding
Healthy foods to eat after a workout
Some beneficial foods you should add to your menu for a post-workout meal …
Yogurt has twice the amount of protein and carbohydrates.
You can mix yogurt with grains and fruits because fruits contain micro-nutrients that have shown to fight muscle soreness.
They contain healthy, digestible carbohydrates that help the body break down nutrients. Fruits are an essential addition to a post-workout meal.
Fruits, such as pineapple, have anti-inflammatory properties that aid in muscle recovery and kiwi digestion.
You can also choose berries, bananas, too, because the molecules they found in bananas can quickly reach the muscle tissue of our body.
And they can replenish the much-needed glycogen levels, thus strengthening them.
Banana milk juice is an excellent choice.
It is the ideal post-workout food, because it contains a high proportion of protein, and is also a substantial source of many other nutrients.
Which helps to repair the body after intense gym exercises.
You can get eggs the way you want, whether they are mixed or boiled.
Egg yolks and egg whites are also a good option, since egg whites contain no fat or cholesterol.
Potatoes are good for providing carbohydrates, and they are an excellent choice after an intense workout.
This superfood contains 26 grams of carbohydrates to restore glycogen stores, plus, it also contains a healthy dose of fiber to keep you full for longer.
5. Whole breakfast cereals
Post-workout grains, choose high protein, high-fiber, low-sugar cereals, and a bowl of whole grains is perfect for recharging your muscle’s energy stores.
You can also eat oatmeal with almond butter, or protein powder, you can also have wholegrain bread.
Eating a handful of nuts is the best option to replace the glycogen levels your muscles need.
They help increase your energy levels and boost muscle synthesis. Almonds and dried fruits like raisins are some good options.
This green vegetable can do a lot of relieving fatigue after a workout, because it is rich in vitamin K, and choline broccoli does an outstanding job at increasing energy levels after Exercises.
Salmon contains omega-3 fatty acids that help relieve muscle inflammation after exercise that causes pain.
And we also know these healthy fats to increase fat burning, you can add olive oil to fish to increase the dose of healthy fats.
9. Milk chocolate
Chocolate milk is another drink that you can consume it after a workout. The drink contains carbohydrates and protein needed for muscle recovery.
The water content will also replace lost fluids in sweat, and the milk will provide calcium, which will help the body recover faster.
To Read: The importance of Cardio Exercises
Best post workout meal
Proper food is one of the important elements to provide muscles with the energy needed to perform exercises and eating a proper meal after exercise is important.
As performing exercises leads to the depletion of energy stores in the body during exercise, it also damaged muscle tissue.
And the body loses a quantity of fluids with electrolytes through sweating.
The importance of eating a post-exercise meal is to provide the body with the nutrients to replace the stores the energy called glycogen in the muscles, and to replace lost fluids and electrolytes.
As it helps to build and repair muscle tissue, and we can say that the foods suitable for this meal are foods easy to digest.
And the following explains the role of these foods and their types in the post-exercise meal:
Healthy foods: Protein
Exercise leads to the breakdown of proteins in the muscles, and this varies according to the exercise and the level of training that the athlete gets.
So the body needs proteins after exercise to get its need of amino acids that contribute to building proteins and muscle tissue.
And the body needs about 0.3 – 0.5 grams of protein per kilogram of body weight directly after exercise, and suitable protein sources include:
- Greek yogurt.
- Protein bar.
- Cottage cheese
Healthy foods: Carbohydrates
Eating carbohydrates after exercise helps to provide the body with glycogen.
And the use of glycogen stores is more when doing endurance sports such as swimming and running.
So the body needs a greater amount of carbohydrates after these exercises, and the body’s need reaches approximately 1.1-1.5 grams of Carbohydrates per kilogram of body weight.
It is best to eat them half an hour after exercise.
And eating large amounts of carbohydrates is more important for people who exercise a lot, such as doing exercises twice a day, while this need is less for people who do not train daily.
Eating Protein with carbohydrates stimulates the secretion of insulin, thus increasing the production of glycogen and protein.
And they recommend it to eat an amount of carbohydrates equal to three times the amount of protein, for example, you can eat 40 grams of protein with 120 grams of carbohydrates.
And here are some foods rich in carbohydrates suitable after exercise:
- sweet potato.
- the pasta.
- Chocolate milk.
- the rice.
- Fruits are like berries.
- Green leafy vegetables.
Healthy foods: Fats
It is possible to eat a little more fat after exercising.
A study showed that consuming whole milk after a meal was more effective in increasing protein production than skim milk.
And another study showed that eating a high-fat meal after exercise did not show any effect on glycogen production, and from appropriate fatty foods after exercise:
- Mix nuts with dried fruits.
- peanut butter.
Healthy foods: Water
Drinking water before and after exercise is a must.
As this helps to replace the fluids, the body loses during exercise.
How long is appropriate to eat after sports?
To quickly replace glycogen stores in the body, eat a snack that contains both protein and carbohydrates after exercising.
And this will provide a speedy recovery of energy for the body and preserve this energy for a long period.
After exercising moderate intensity, eat a snack within two hours of Exercise, but after intense exercise, eating as soon as possible is best.
And nutritionist Christopher R. Mehr recommends that you eat within 15 minutes of exercise after intense training.
So the exercise determines what is the time to eat after exercise.
Are you eating before or after the sport most suitable for Weight Loss?
Exercise is very important for weight loss, and you must practice it consistently and constantly is very important to get noticeable results in losing weight.
The timing of practicing each sport is very important and depends on the sport.
If it is of the extreme type, they prefer it before eating, but if it is a simple sport, such as walking, you can do it after eating.
The duration of exercise in the morning is 30 minutes if it is before eating, after eating it preferring to wait for an hour and a half.
Then exercise for about 50 minutes, after lunch it is preferable to wait three or four hours before exercising for 50 minutes.
We also advise that you should take into account drinking an adequate amount of water during the day (5-8 cups), with more drinking after sports to replace the fluids lost by the body.
It is preferable to eat carbohydrates such as fruits or pasta before sports, after sport it is recommending to eat carbohydrates and protein.