Intense workouts require you to have the proper nutrition to recover and gain energy for working muscles. Therefore, what you consume post-workout is just as important as the food consumed before a physical workout. So, post-workout, what meals are the best foods to have?
It’s essential to know the importance of food intake to support your workouts and how your body responds to physical exercise demands. Energy stores in the form of glycogen which is consumed during a physical workout session. As a result, fluids and electrolytes deplete through sweat, and tissues get damaged.
Post-workout nutrients are vital for rejuvenating the muscle glycogen drained from physical demands. Consuming an exercise comeback meal stimulates protein creation to formulate new muscle tissues and balance fluid and electrolytes.
According to a few studies, time is essential to eat depending on the type of workout performed. Having adequate carbohydrates and protein is especially important after a workout. Intense weight resistance workouts to increase muscles, it is suggested to have 30–40 grams of healthy carbohydrates and 20-30 grams of lean proteins close to your post-workout as possible.
For lighter aerobic workouts to stay in shape, eat a well-balanced meal with the same ratio up to one hour after exercising. According to theories, an anabolic period weakens as time passes without sufficient carbohydrate and protein intake. Some research indicates the anabolic window can last up to 24 hours. Therefore, the essential factor in your post-workout meal is not necessarily nutrient timing but ensuring the right foods for your individualized fitness goals.
Eating well and staying hydrated is the key to good health. Essential nutrients are important after an intense workout, with carbohydrates and protein being the main focus. An essential rule to follow is drinking plenty of fluids during and after physical activity to avoid dehydration. Sipping a lot of water and sometimes a sports recovery drink during longer exercise sessions is also required for fluid replenishment.
Specific foods provide instant results; after a physical workout, you need to take good care of your foods.
Tart Cherry Juice
This juice is full of antioxidants and several anti-inflammatories ingredients, and cherry juice can help sports persons recover from strenuous workouts. Studies have indicated that it’s not restricted to weight training only; tart cherry juice enhances many aspects of workout performance in cyclists.
According to research, higher intakes of the omega-3 fatty acids in particular fish species such as sardines, salmon, and mackerel are beneficial to reduce muscle soreness post resistance physical activity. Omega-3s help the muscle cells to reduce workout-induced injury that inflicts painful inflammation. Therefore, fish consumption is good for health, especially after a workout. In addition, omega-3 fats can ignite the energy pathways in the body that enhance muscle protein synthesis.
Greek yogurt has been quite popular, and poor cottage cheese’s attention is left out. Both are great milk products; cottage cheese contains more protein grams and under three grams of leucine per one cup. This quantity is substantially good to help with building and maintaining muscle. In addition, good culture single-serve cottage cheese is a great product available in the stores.
Carbs are your friend as it comes to after-exercise recovery foods. The carbs you consume after exercises are used as energy and do not get stored as fat.
The British Journal of Nutrition indicates that herbal tea is beneficial in recovering faster post-workout. A study shows that men who drank herbal tea three times daily could recover from intense exercises much quicker than consuming only water. In addition, Yerba mate contains some naturally happening stimulants; consuming them before a physical activity may also help improve energy levels.
Whole Grain Bread
Nowadays, bread is not in demand, being a carb form of food, but carbs help provide energy to working muscles. Great quality carbs like whole-grain bread help replenish the muscles.
There are several healthy foods available for you to consume post-workout. However, you have to find out the nutritious foods which are the best for your body. It is always motivating to have a proper nutritional plan to create a journal of reaching your goals. One important tip is not to skip meals and keep drinking fluids. Considering the tips, you should take care of your body well after an intense workout.