The best way to support your body after exercising is to provide it with proper nutrition to restore energy and aid in quick recovery. In this article, Fitness Haven will answer questions like "What to eat after a Gym workout?" and "When is the best time to supplement nutrition after exercise?" Join us to find out more.
Why should you eat after a Gym workout?
According to many nutrition experts, it's important to replenish Carbohydrates and glycogen (stored glucose in muscles) that you've depleted during your workout, especially for those who are just starting their Gym routine.
Adding Protein after exercise also helps in building and repairing muscle tissues that were broken down during your workout. When you train for strength, your muscles develop small tears. Protein can successfully rebuild and repair these damaged muscle fibers.
Benefits of post-Gym meal
Additionally, you need to replenish lost fluids due to sweating during your workout, as well as consume antioxidant-rich foods to protect your cells from exercise-induced damage.
Moreover, skipping a post-workout meal can increase fatigue and slow down the body's recovery process. This can also decrease your performance in your next exercise session.
What to eat after a Gym workout to effectively build muscle and reduce fat?
Preparing a post-workout meal isn't complicated. The most important part is planning a meal that suits your lifestyle and body condition. However, the menu should include these three essential factors.
Consuming protein
Protein immediately after exercise can enhance glycogen resynthesis. For anyone concerned about protein intake, you can calculate the appropriate amount based on your body weight.
For example, if you weigh 176 pounds, your protein intake could range from 20 to 24 grams after exercise.
You can find protein in foods such as egg whites, chicken, beef, pork, turkey, and tofu...
Carb supplementation
You can find carbs in foods such as potatoes, peanut butter sandwich, apples...
Fluid supplementation
If you have a high-intensity workout or exercise for more than 2 hours, you should use a drink containing electrolytes, ideally a mix of sodium, potassium, magnesium, and chloride, available in many post-workout recovery products. This helps replace the minerals lost when you sweat.
The golden time to supplement nutrition after a workout?
Simply eating a light meal or a chocolate milkshake, or a larger meal a few hours after exercising, also aids in your body's recovery.
Two hours after exercising, boost your health by eating a nutritious meal such as:
- Egg and vegetable omelet with whole grain toast and cheese.
- Turkey sandwich with sliced tomato and avocado.
- Whole grain bagel topped with nut butter and sliced banana.
- Whole wheat pita stuffed with raw or grilled vegetables and hummus.
- Stir-fry with vegetables and shrimp, tofu, or sliced chicken, served with brown rice or quinoa.
