By Praveen & Maheek Nair
You put plenty of effort into your workouts, continually wanting to perform higher and reach your goals. likelihood is that you’ve given a lot of thought to your pre-workout meal than your post workout meal.
But intensely the correct nutrients once you exercise is simply as vital as what you eat before.
Here is a careful guide to optimum nutrition post workout.
Eating After a Workout Is Important: –
To understand however the proper foods will assist you once exercise, it’s necessary to know however your body is stricken by physical activity.
When you’re figuring out, your muscles spend their polysaccharide stores for fuel. This ends up in your muscles being partly depleted of polysaccharide. a number of the proteins in your muscles conjointly get softened and broken.
After your effort, your body tries to construct its polysaccharide stores and repair and get those muscle proteins. Eating the proper nutrients shortly once you exercise will facilitate your body to get this done quicker. it’s notably necessary to eat carbs and macromolecules at once with your effort.
Doing this helps your body: –
- Decrease muscle macromolecule breakdown.
- Increase muscle macromolecule synthesis (growth).
- Restore polysaccharide stores.
- Enhance recovery.
Protein Helps Repair and Build Muscle: –
As explained higher than, exercise triggers the breakdown of muscle macromolecules. The rate at which this happens depends on the exercise and your level of coaching, however even well-trained athlete’s expertise muscle macromolecule breakdown.
Consuming associate degree adequate quantities of macromolecule when a sweat offers your body the amino acids it must repair and construct these proteins. It conjointly offers you the building blocks needed to create new muscle tissue.
It’s advised that you simply consume zero.14–0.23 grams of macromolecule per pound of weight (0.3–0.5 grams/kg) terribly shortly when you sweat 20–40 grams of macromolecule to maximise the body’s ability to recover when exercise.
What to Eat Post-Workout?
When you exercise, it puts minor wear and tear on your body, affecting your muscle tissue, hydration status, and depleting nutrients. This damage acts as acute inflammation – sort of like a short-term, minor injury. And the harder and more often you train, the more important recovery becomes. Well executed post-workout nutrition can improve muscle soreness, help you rehydrate, speed up recovery, promote muscle growth, and support your immune system
Carbs
Carbs are one of your body’s preferred sources of energy for workouts because they are a quick source of glucose – a sugar used in all types of training, especially high intensity, explosive movements, and heavy weightlifting. The storage form of glucose, glycogen, is found primarily in your muscles for quick use. So, after a workout, your energy stores are somewhat depleted, and your body is primed to absorb carbs efficiently.
Along with the glucose, your muscles will draw in water and nutrients that all aid in recovery and replenishment. Think of your muscle like a sponge ready to soak up nutrients to store and utilize.
Protein
Protein intake is key for maintaining and building lean mass in general, and may become even more important after exercise, especially strength training.
During workouts, your muscles suffer micro tears, breaking down protein in your body. Including a quality source of amino acids (aka dietary protein) is necessary to repair this damage. In fact, adding protein post workout, is how your muscles get stronger and potentially bigger, through a process called muscle protein synthesis (MPS) – which is just a fancy way of saying repairing old, broken proteins and building new ones.
If you don’t supply enough amino acids through your overall diet, this could eventually cause a loss of muscle mass, strength, and negatively impact your fitness.
Fat
While fat is burned during exercise and a source of long-lasting energy, it is not necessarily something you need to replenish after the gym. Mainly because your body probably has an abundant supply of fat and it’s very unlikely you’ve depleted your stores after one gym session.
It is theorized that faster absorption results in better recovery and utilization of nutrients, and fat is thought to slow down the absorption of certain foods, like carbs. Thus, it is typically recommended to choose lower fat recovery foods.
However, some research challenges this common advice suggesting that fat intake does not negatively impact recovery. Additionally, including healthy fats provides anti-inflammatory properties that may benefit exercise recovery in other ways.
Post Workout Meal Ideas
To get the right combo of carbs, protein, healthy fats and good nutrition, here are some easy post workout meal examples you can use:
- Greek yogurt with fresh fruit and honey (Low Carb Berries, Avocado)
- Protein Yogurt Bowl
- Smoothie with Whey Protein
- Avocado Chocolate Smoothie
- Blueberry Avocado Chia Smoothie
- Almond Kale Smoothie
- Avocado Smoothie Healthy
- Kiwi spinach smoothie
- Perfect Berry Protein Oatmeal :-
- Vegan Chocolate oats :-
- Peanut Butter Overnight Oats (low carbs)
- Apple cinnamon oats Protein
- Oats protein nut bowl
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