You try to exercise, always try to do better to achieve your goals.
You may have thought more about the pre-practice meal than about the later meal.
However, eating the right kind of nutrition after exercising is just as important as what you eat before.
The following is a detailed guide to optimal nutrition after exercise.
Eat S after t hit Very fitness important
To understand how appropriate foods can assist you after exercising, it is important to understand how your body is affected by physical activity.
When exercising, your muscles use their glycogen stores to get fuel. This leads to muscle loss of part of glycogen. Some proteins in your muscles are also depressed and destroyed .
After exercising, your body tries to compensate for the glycogen that stores, repairs and re-grows those muscle proteins.
Absorption of nutrients right after exercise can help your body do this faster. It's important to eat high-carb and protein foods after exercise.
Doing this helps your body:
- Reduces muscle protein breakdown.
- Increased muscle protein synthesis (growth).
- Restore glycogen repositories.
- Enhance recovery.
Crux: Fostering the right kind of nutrients after exercise can help you rebuild muscle and glycogen group proteins. It also helps stimulate new muscle growth.
Protein, carb and fat
This section discusses how each type of nutrient includes protein, carbohydrate and fat related to your body's post-workout recovery. how
Protein helps repair and build muscle
As explained above, exercise activates muscle protein breakdown .
This rate of decomposition occurs depending on your exercise and exercise level, but even well-trained athletes have experienced the breakdown of muscle group proteins .
Consume a full amount of protein After exercise will give the body the amino acids needed to repair and rebuild these proteins. It also provides you with the ingredients needed to build new muscle tissue .
You should consume 0.14-0.23 grams of protein per pound of body weight (0.3-0.5 grams / kg) immediately after exercise .
Studies have shown that eating 20-40 grams of protein can maximize the body's ability to recover after exercise .
Carb is useful for recovery
The rate of glycogen storage depends on your exercise activity. For example, endurance sports make your body use more glycogen than exercise for resistance.
For this reason, if you join endurance sports (running, swimming, etc.), you may need to consume more carbs than bodybuilders.
Consumption of 0.5-0.7 grams of carb per pound (1.1-1.5 grams / kg) of body weight within 30 minutes of exercise makes it easier to synthesize glycogen .
Furthermore, insulin secretion, which helps stimulate glycogen synthesis, becomes better when carb and protein are consumed at the same time .
Therefore, consuming both carb and protein after exercise can maximize protein and glycogen synthesis .
Try consuming both of them at a ratio of 3: 1 (carb: protein). For example, 40 grams of protein and 120 grams of carb .
Eating lots of carbs to store glycogen is the most important for people who exercise regularly, such as twice a day. If you have 1 or 2 days to rest between exercises, this becomes less important.
Fat is not as bad as you think
Many people think that eating fat after exercising slows digestion and inhibits nutrient absorption.
While fat may slow the secondary absorption after exercise, its benefits to the body will not diminish.
For example, one study found that whole milk is more effective in promoting muscle growth after one workout than skim milk .
Furthermore, another study showed that even when eating a high-fat meal (45% energy from fat) after work, muscle glycogen synthesis is not affected .
Therefore, even though it is best to limit the amount of fat intake to the body after exercising, having an extra amount of fat during a meal after exercise will not affect muscle recovery. you
Crux: A meal after exercise containing both protein and carb increases the ability to store glycogen and muscle protein synthesis. Consumption at a 3: 1 ratio (carb: protein) is a practical way to achieve this.
Eating problems on time after training
The body's ability to rebuild glycogen and protein will increase after you exercise .
For this reason, you should eat an amount of carb and protein as soon as possible after exercising.
Although it doesn't need to be accurate, many experts recommend eating a meal after a 45-minute workout.
In fact, it is believed that the delay of consuming carb at least two hours after exercise can lead to a lower rate of glycogen synthesis of less than 50% .
However, if you have eaten before exercising, it is possible that nutrients from that meal remain after exercise .
Crux: Eat after exercising within 45 minutes after exercising. However, you can extend this time longer, depending on the time before meals.
The food should be eaten after the workout
Choosing foods that are easy to digest promotes faster nutrient absorption.
The following list contains examples of simple and easily digestible foods:
Carb
- Sweet potato
- Milk chocolate
- Quinoa Seeds (Matcha Seeds)
- Fruits (pineapples, berries of berries, bananas, kiwi)
- Rice cake
- Rice
- Oatmeal
- Potato
- Pasta
- The vegetable is dark green
The protein
- Protein powder animals or plants
- Egg
- Greek yogurt
- The cheese has cracked
- Salmon
- Chicken
- Protein form cake
- Tuna
Fat:
- Avocado
- Nuts
- Butter nuts
- Mixes of dried fruits and nuts
Sample meals after exercise
The combination of the foods listed above can create great meals that give you all the nutrients you need after exercising.
Here are some examples of fast and easy-to-eat meals after a workout:
- Grilled chicken with vegetables.
- Toast spreads with omelet and avocado.
- Salmon with sweet potatoes.
- Tuna salad served with cereal bread.
- Tuna and crackers.
- Oatmeal, whey protein, bananas and almonds.
- Creamy cheese and fruit.
- Pita flat bread and hummus sauce.
- Rice cakes and peanut butter.
- Grilled cereal bread and almond butter.
- Cereal cake and skim milk.
- Greek yogurt, berries and granola.
- Protein and banana smoothies.
- Quinoa seeds with berries and pecan pecans.
- Whole grain bread and peanuts.
Make sure you drink plenty of water
When your body is properly supplied with water, this ensures an optimal internal environment for your body to maximize your exercise results.
During exercise, you lose water and electrolytes through sweat. Adding these substances after exercise can help restore and improve exercise performance .
It is especially important to add liquid if your next exercise session will take place within 12 hours.
Depending on the intensity of exercise, you should use water or electrolyte with electrolytes to replenish lost water.
Crux: It is important to provide water and electrolyte after exercise to replace what is lost during your workout.
Consume all at once
It is essential to consume the necessary amount of carb and protein after exercise.
It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.
If you can't eat within 45 minutes after the workout, remember not to eat more than 2 hours later.
Finally, adding lost water and electrolytes can complete the recovery process and help you maximize the benefits of exercise.
