A Diet Which You Should Follow After An Intense Workout: As we all know we make resolutions every year, but most of us don’t follow it! Right? A few to mention, every New Year resolution list includes losing weight and while we all know that an intense workout might help you lose the right amount of weight.
A very few people know the importance of eating the right kind of food after the session of your intense workout.
It is very important to remember that your workout doesn’t end when you leave the gym or finish that last exercise of your gym like a round of crunches and all. Choosing the right food is immensely important for those who want to stay fit.
Also Read: 9 of the Best Home Cardio Exercises
The physical activity you perform uses a lot of energy and it’s difficult for the body to recover if energy levels are not refilled in 15 to 30 minutes after finishing a workout session.
As per Healthline, you need to take care that to eat the right food has lots of advantages like they can help people recovering more quickly, build muscle, and get ready for their next workout session.
During the workout, the muscles use their glycogen energy stores. Some muscle proteins also get damaged, especially during strength-based routines.
According to a dietitian in the New York City, Vanessa Voltolina, “eating the right combination of carbohydrates, protein, vitamins, and minerals help speed the process of rebuilding the used glycogen stores, as well as repairing muscle proteins.”
In the routine diet, people should include some healthy fats. A person what eats after a workout depends on the duration and intensity of their exercise. One more thing which is important is the type of exercise you do.
Voltolina told Healthline that, “Higher carbohydrate meals are most beneficial after endurance activities – such as running or cycling – lasting more than an hour. Following strength training, it’s important to consume protein in combination with moderate carbohydrate.”
She further added that “The ideal timing for consuming a post-workout snack is within 45 minutes but benefits can be seen up to 2 hours after training.”
Here’s a quick guide to help you make the right choice of post-workout nutrition:
Here’s a quick guide that helps you make the right choice for after-work nutrition:
Keeping it in perspective
A vegan fitness, and nutrition coach, Karina Inkster stated that unless you’re an athlete or work out a lot, post-workout nutrition is not as important as other factors.
So, when have to decide what to eat post workout, one has to remember how the whole day fits their exercise goals.
Inkster said that “You want your 24-hour period to look great. If that means amping up your protein content, then by default, your post-workout nutrition meal or snack is probably going to be a little higher in protein.”
On the other hand, vegans and vegetarians need to eat protein from different sources throughout the day to make sure they’re getting enough of the essential amino acids.
A chef and nutritional consultant, Adam Kelinson, told that people should also be honest about how much of their workout is actually gentle or high intensity.
Kelinson told Healthline, “Ultimately, you may spend just 30 or 40 minutes out of an hour working out. You move from one thing to the next, you talk a little bit, you get some water, you take your breaks. We’re not talking high-exertion efforts here.”
So, be careful about how much to consume the packaged post-workout snacks, as most of them have added sugars.
Also, people can follow their workout with one of their regular meals or snacks instead of adding the second meal to their day.
Hydration is the key
What equally important is to hydrate yourself. Drink plenty of water before, during, and after a workout can help with recovery and the next day’s exercise routine. Sometimes, the professional athletes measure their body weight before and after a workout to know how much water they need to replace.
the urine color also helps to keep an eye on the right amount of water consumption – pale yellow is considered to be the right color.
An electrolyte drink can also restock you with sodium and potassium lost in your sweat, depending on the intensity of the workout and the temperature of the environment.
Foods to consume post-workout
The choice of food to eat after a workout can be a difficult one, but easily digestible foods can accelerate the absorption of nutrients. People should consume more of whole foods that are combined with other micronutrients.
Here are a few options:
- Chia seed pudding
- Fruit (Berries, Apple, Bananas, Etc.)
- Rice cakes
- Sweet potatoes
- Whole grain bread
- Whole grain cereal
- Chocolate milk
- Cottage cheese
- Greek yogurt
- Turkey or Chicken
- Salmon or Tuna
- Peanut butter
- Scrambled Tofu
- Protein shake (Plant- Or Animal-Based)
- Coconut oil
- Flax seeds (alsi seeds)
- Nut butter
To take the right amount of proteins, carbohydrates, and some fats after exercising helps you out in muscle protein production and boost recovery with the best results.
Last but not least, go for a healthy snack to eat as soon as your workout finishes!
Important Tip – If possible, remember to replace fluids and electrolyte drinks by drinking loads and loads of water before, during, and after exercise.