All about Post Workout Nutrition-Role, Benefits, and Best Workout Diet
Post-workout nutrition is equally essential as pre-workout nutrients. You must know that the foods you eat just after your exercise or any physical activity play a crucial role in repairing your injured muscles or joints.
The post-workout meal diets must include the right amount of macronutrients such as fats, proteins, and carbs to restore your lost energy and strength. If you eat a fair amount of all the elements required, you will probably repair your muscles and tissues fast. This article covers the role, importance, best diet ideas, and benefits of post-workout nutrition.
Let’s first understand the role of macronutrients in your post-workout meal.
Role of Macronutrients in your Post Workout Nutrition
Post work out nutrition is helpful in the recovery process. It helps to build muscles, bones, and joints. If you are an athlete or involved in any physical activity sports, you must consume a fair amount of macronutrients for a healthy body functioning. Here we have discussed the importance of three macronutrients that are essential for your post-workout nutrition. They are-
Build and Repair Muscle through Protein
Excessive exercise or physical activity does muscle pain and protein breakdowns.
The rate of pain may differ from activity to activity; an athlete may face excessive muscle pain or protein breakdown.
Consuming a fair amount of protein after your workout will provide your body with the essential amino acids required to rebuild and repair the process. It also helps you build new muscle tissues by establishing new building blocks inside your body.
Experts suggest that you must consume at least about 0.14–0.23 grams of protein after a workout.
It is suggested that consuming a fair amount of protein maximizes the body’s capacity to rebuild the muscles and recover after the workout.
Recovery with the help of Carbs
Carbs are like fuel to your body! If you are doing any physical exercise, your body requires glycogen stores for functioning. Consuming carb helps you restore your glycogen stores necessary for upcoming physical activity or a workout.
The consumption of carbs depends upon the effect of your physical activity. For example, resistance training may require fewer carbs than endurance sports.
This is scientifically proven that if you engage in endurance sports like swimming, running, etc., you will require more energy or fuel to work than a bodybuilder.
You must consume at least 0.5–0.7 grams of carbs per kg of body weight after 20 to 30 minutes after a workout for glycogen restores.
Furthermore, if you consume carbs and protein simultaneously, you may get better glycogen storage. It is because of the better insulin secretion caused due to the maximized consumption of carbs and protein.
If you often do exercise, for instance, twice a day, you must eat plenty of carbs to remain active and energized throughout the workout.
Fat is also essential.
After an exercise, most people think that fat lowers digestion and nutrient absorption. But this is not the truth!
Fat may slow down the absorption of nutrients, but it never hinders glycogen synthesis after a workout.
It is scientifically proven that you must take fats after your workout for a better recovery. A study showed that you would probably restore glycogen faster if you drank whole fat milk instead of skim milk.
After your workout, you might limit fat consumption, but don’t cut down the consumption; some fat is required for your recovery.
When to eat after a workout
The timing you consume your meal after a workout matters for the rebuilding procedure of your body.
Everyone must consume carbs and proteins just after the exercise to synthesize glycogen better. Experts suggest that you consume your meal within 45 minutes after your workout. If you delay your consumption, it is also believed that it lowers the glycogen synthesis rates by 50%.
So, take a fair amount of proteins, carbs, and fats for better glycogen storage and recovery.
Benefits of post-workout nutrition
Numerous studies reveal the effectiveness and role of post-workout nutrition for all types of exercisers. They showcase that post-workout food is necessary to reconstruct joints, muscles, and tissues during playtime.
Let’s look at these benefits to know more about the importance of post-workout nutrition.
- It helps to replenish glycogen storage
- It increases protein storage
- Lowers down the protein breakdown
- Improved ability to utilize body fat
- Improved recovery
- Repair any damage caused during exercise
- Enhance your energy
- Improves muscle quality
- Increase player’s performance by repairing his body parts
- Improved bone mass
- Less soreness of muscles
- Enhance immune function
- Increases the construction of muscles
You must understand what type of foods you should take after your workout for a better recovery. Let’s look at this food list of post-workout nutrition.
Best things to eat post Workout
You must first understand your ideal post-workout meal to maximize the recovery process. Post-workout meal ideas include a fair amount of fats, carbs, and protein in an adequate amount. The main objective of your post-workout meal is to provide the right nutrients for recovery.
Most people use post-workout supplements for nutrition, but here is the list including simple and easily digested foods, perfect for a post-workout meal-
- Sweet potatoes
- Leafy, dark green vegetables
- Fruits like berries, pineapple, kiwi, banana,
- Chocolate milk
- Rice cakes
- Cottage cheese
- Plant or Animal-based protein powder
- Protein bar
- Greek yogurt
- Trail mix-dried nuts and fruits
- Nut butter
If you are not satisfied eating only one element, you can check out the below mentioned combination of foods that can help you with your post-workout meal.
Best Workout Diets- Sample of Foods
The right fats, proteins, and carbs are necessary for a post-workout diet. You can also combine all dietary foods for a great meal option. Let’s look at these amazing examples of quick and easy foods combining great flavors and healthy nutrients.
- Cottage cheese and fruits.
- roasted vegetables and grilled chicken
- Salmon with sweet potato
- Egg omelet with avocado spread
- Tuna and crackers.
- whey protein, almonds, oatmeal, banana
- Rice crackers and peanut butter.
- Tuna salad sandwich on whole-grain bread.
- Pita and hummus.
- Banana and protein shake
- Raw peanuts with multi-grain bread
- Almond butter on whole-grain toast
- Cereal and skim milk.
- Berries, Greek yogurt, granola.
- Quinoa bowl with pecans and berries
Do not forget to Drink Plenty of Water.
Water is the key to your pre and post-workout sessions. It is important to remain hydrated to feel active and energized throughout your workout.
Your body tends to lose electrolytes and water through sweat during physical activity. And restoring these after an exercise will help you with performance and recovery.
If your next play round is within 12 hours after your workout, it’s especially significant to replenish fluids for better performance.
Consuming a proper amount of proteins, carbs, and fats is key to getting post-workout nutrition.
The right consumption will help you improve recovery, stimulate muscle protein synthesis, and improve your next workout performance.
Make sure to follow proper timing for your post-workout meal. Otherwise, you will not get the right amount of nutrition required for your next workout session.
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