Following an intense workout, your body not only feels tired but also hungry for the nutrients needed to recover, rebuild, and become stronger. Post-nutrition workouts are often overlooked, however. And those who know about it may not be doing it right. Because what you eat and when matters. Ideally, you should refuel within the anabolic window, which is basically anywhere between 30 and 60 minutes after your workout.
What is Post-Workout Nutrition?
When working out, your body burns stored carbohydrates or glycogen to provide you with the energy or fuel to complete your session. This can cause small tears in the muscle fibres that must be repaired right away. Through proper nutrition post-workout, glycogen stores are replenished, muscle protein synthesis is increased, and muscle protein breakdown is reduced. This will also help lower fatigue and increase your capacity to recover quickly.
How Do You Handle Post-Workout Nutrition the Right Way?
Pump Up Your Protein Intake
The best time to down your protein water to support muscle recovery and repair is after exercise. Your body will need all the amino acids you can provide to repair damaged muscles. Boost the amount further with high-quality lean proteins, such as fish and chicken, with the occasional beef thrown in. What if you don’t have time to prepare them? Eggs, cottage cheese, and almonds can help. Your other options include tofu, tempeh, and other plant-based proteins, as well as whey or plant-based protein shakes.
Boosts Glycogen Intake
As previously mentioned, your body burns glycogen when you exercise. This polysaccharide is formed from the carbohydrates you eat that are turned into excess fuel. Many say that glycogen stores get depleted just 20 minutes after a high-intensity workout. Imagine if you need to exercise more to hit your fitness goals. Your glycogen storage will be running empty.
After an intense workout, you need to consume carbs to restore glycogen. The magic number is 1.2 g per kilogramme of body mass per hour. This is necessary to stimulate glycogen synthesis to the highest level. But not just any carbs will do. Your best options are fast-digesting carbohydrates that oats, fruits, whole grains, sweet potatoes, and low-fat dairy can provide.
Add In Healthy Fats
It seems counterproductive to consume fats after you work hard to get rid of them. But good sources of fat can help with your workout goals. They make you feel fuller for longer and satisfied with your meals. Don’t eat salami, bacon, milk, cheese, or doughnuts, however, as they’re all sources of bad fats. Eat avocados, fatty fish, olive oil, nuts, and seeds instead. They’re sources of monounsaturated or polyunsaturated fats that help lower cholesterol levels and the risk of heart disease. Just remember to keep your fat intake to around 10-20 grammes as too much of it can slow down digestion.
Consume Whole Carbs
After a workout, eat carbs that still contain fibre that will help regulate how the body uses sugar. This means refined carbs are out as they are stripped of fibre during processing. Instead of white bread or pasta, eat fruits, beans, whole grains, vegetables, and sweet potatoes. By eating the right kind of carbs, your glycogen level is restored.
Rehydrate Sufficiently
Sweating a lot during a workout means you lose a large amount of fluid and electrolytes. You should rehydrate by replenishing the same amount of liquid you lost. Ideally, you should consume up to 24 ounces of liquid for each pound of water lost. Sports drinks that contain carbohydrates and electrolytes can better replenish your body than water. Since it’s not recommended to drink large volumes in one go, experts suggest that you stay hydrated before, during, and after a workout.
Based on the information above, it’s clear to see that healthy eating and physical activity go hand in hand. So after a good session at the gym, it’s important to fill up on the necessary nutrients. For high-quality supplements that support post-workout nutrition, check out what Elite Supps offers.
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