After you've exercised, eating the appropriate meals can help you recuperate, build muscle, and be ready for your next workout.
The new year has arrived, and it's time to get serious about your fitness objectives.
But, before you get too far into January, remember that your workout doesn't end when you walk out of the gym or complete that final lap on the track.
After your workout, eating the appropriate nutrients can help you recover faster, gain muscle, and get ready for your next workout.
Here's how to get the most out of your post-workout diet.
When you exercise, your muscles deplete their glycogen stores. Some muscle proteins are also destroyed, particularly during strength training.
"Eating the appropriate combination of carbohydrates, protein, vitamins, and minerals helps quicken the process of replenishing the utilized glycogen stores, as well as repairing muscle proteins," explains Vanessa Voltolina, a registered dietitian in the greater New York City area.
People should also not be afraid to include some healthy fats in their diet.
"I believe most people require more healthy fats to aid in the absorption of fat-soluble vitamins," Adam Kelinson, a New York City-based private chef and nutritional adviser for athletes, celebrities, and CEOs, stated.
What you eat after a workout is determined by the length and intensity of the session. It's also vital to consider the sort of exercise.
"Higher carbohydrate meals are especially beneficial after long-duration endurance sports like running or cycling," Voltolina told Healthline. "It's critical to ingest protein in combination with moderate carbs after strength training."
Although the timing is important, you have more leeway than you may imagine.
"The best time to eat a post-workout snack is within 45 minutes," Voltolina added, "but effects can be noticed up to 2 hours after training."
Keeping it in perspective
According to Karina Inkster, a vegan fitness and nutrition coach based in Vancouver, British Columbia, post-workout nutrition isn't as important as other factors like overall macronutrients (protein, carbs, fats), eating mostly whole foods, and overall calorie intake unless you're an athlete or work out a lot.
So, while determining what to eat after your workout, think about how the rest of your day fits into your fitness goals.
"You want your 24-hour period to appear fantastic," Inkster explained. "If that means increasing your protein intake, your post-workout nutrition meal or snack will almost certainly be a little higher in protein."
Vegans and vegetarians, on the other hand, must consume protein from a variety of sources throughout the day to ensure adequate levels of critical amino acids.
According to Kelinson, you should also be honest with yourself about how much of your workout is moderate or high intensity.
"In the end, you might only work out for 30 or 40 minutes out of an hour," Kelinson told Healthline. "You go from one item to the next, converse a little, drink some water, and take your pauses." We're not talking about high-intensity workouts here."
So be wary of overindulging in pre-packaged post-workout snacks, which often contain added sugars.
"Just because you move your body a little bit does not give you permission to overeat," Kelinson explained.
Instead of adding another meal to your day, you can usually get away with following your workout with one of your regular meals or snacks.
"People who train early in the morning may often have a tiny snack before their workout to give them a boost of energy," Inkster explained. "Then their breakfast, which they'd eat anyhow, becomes their so-called post-workout nourishment."
Don’t forget to hydrate
Drinking plenty of water before, during, and after your workout can aid recuperation and improve your performance the next day.
Professional athletes may weigh themselves before and after a workout to determine how much water they need to replenish.
However, you may usually get away with monitoring the color of your urine – pale yellow is ideal.
You may require an electrolyte drink to replace salt and potassium lost in sweat, depending on the intensity of your workout and the temperature of the area.
Post-workout foods
To speed up nutrient absorption, choose foods that are easily digested after your workout.
You should also try to eat entire meals that are high in micronutrients.
The Best Foods to Eat After an Intense Workout
Here are a few options.
Carbohydrates
chia seed pudding
crackers
fruit (berries, apple, bananas, etc.)
oatmeal
quinoa
rice cakes
sweet potatoes
whole-grain bread
whole-grain cereal
Protein
chocolate milk
cottage cheese
eggs
Greek yogurt
turkey or chicken
salmon or tuna
peanut butter
protein shake (plant- or animal-based)
tofu scramble
Healthy fats
avocado
coconut oil
flax seeds
nut butters
nuts
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