Daily, it has been seen that when you put more effort into workout, then you are putting yourself in a way to keep fit. You put a lot of effort into your workouts, always looking to perform better and reach your goals. But consuming the right nutrients after you exercise is just as important as what you eat before. To understand how the right foods can help you after exercise, it’s important to understand how your body is affected by physical activity.
When you’re working out, your muscles use up their glycogen stores for fuel. This results according to Nutrition Authority in your muscles are being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged which can be very dangerous for you.
After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.
Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.
Doing this helps your body:
Decrease muscle protein breakdown.
Increase muscle protein synthesis (growth).
Restore glycogen stores.
The primary goal of your post-workout meal is to supply your body with the right nutrients foradequate recovery and to maximize the benefits of your workout.
Choosing easily digested foods will promote faster nutrient absorption. The following lists contain examples of simple and easily digested foods:
Fruits (pineapple, berries, banana, kiwi)
Dark, leafy green vegetables
Animal- or plant-based protein powder
Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.
Two Sandwiches with Tuna and Vegetables can do you a great deal. Here are a few examples of quick and easy meals to eat after your workout:
Grilled chicken with roasted vegetables.
Egg omelet with avocado spread on toast.
Salmon with sweet potato.
Tuna salad sandwich on whole grain bread.
Tuna and crackers.
Oatmeal, whey protein, banana and almonds.
Cottage cheese and fruits.
Pita and hummus.
Rice crackers and peanut butter.
Whole grain toast and almond butter.
Cereal and skim milk.
Greek yogurt, berries and granola.
Protein shake and banana.
Quinoa bowl with berries and pecans.
Multi-grain bread and raw peanuts.
Make Sure to Drink Plenty of Water
Bottle of Water
It is important to drink plenty of water before and after your workout.
When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.
During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance
It’s especially important to replenish fluids if your next exercise session is within 12 hours.
Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
So, the next time you go for that workout make sure you do one of the above. Get back to us to see how this has helped you.