Scheduling exercise into a busy lifestyle is one challenge, and planning meals and snacks after the exercise is a second one. The post workout meal (the meal you eat after a workout) is probably the most important meal of the day for anyone who is into nutrition and fitness. However, in a lot of cases this importance also leads to confusion. Maybe it's because of the many ready-made shakes available. Maybe it's the trouble with fitting it in with the rest of your diet. Maybe it's just not knowing whether you should even eat anything after you've worked out. Whatever it is, something about it confuses people.
Why to eat After a Workout?
Nutrition following a training session is one of the most important recovery factors that you can control. You've just spent the last one, two, or five hours depleting your energy stores and pounding your muscles. Not only is it important to replenish these stores so you can recover quickly and exercise again soon, but this is also critical for gaining fitness and maintaining and building lean muscle. Exercise provides the stimulus needed for adaptation, but the body will only grow stronger if you supply it with enough energy.
What to eat after a Workout?
Simply put, aside from water (which you should already know you need) your post workout meal needs to contain 2 things, protein and carbs. Some suggestions can be:
- Dried fruit and nuts
- Fruit OR Vegetable juice along with Chicken or Vegetable sandwiches (preferably brown bread)
- Veggie omelet with toast or roll
- Chocolate milk
- Cereal with milk
- Eggs and toast
- A protein or energy bar
- A protein or energy shake
What NOT to eat after a Workout?
You should NOT be eating fat. Fat slows down digestion. It would also be slowing down the digestion of protein and carbs that you had after the work out. This is the exact opposite of what you want to happen.
When to eat?
The first hour after a workout is considered the body's "golden hour." It's during this time after a workout that glycogen stores are depleted, and the enzymes that convert glucose into glycogen are in a state such that sugar (glucose) can be consumed and is rushed directly to the muscles to replace lost glycogen stores. A post-workout meal or drink is also important in replacing fluids lost through sweating to rehydrate the body. Replacement of glycogen stores, fluids, and potassium should start within 30 minutes after exercise to promote a quick recovery.
If you have never carefully considered the foods you eat after strenuous exercise, it may take some discipline and planning ahead to follow the above recommendations. However, if you choose recovery foods and fluids wisely you will optimally replenish your body's stores and recover more quickly for your next workout. Also remember to drink plenty of water since your body loses nutrient through perspiration. Keep your body hydrated every 10 to 15 minutes during the workout.
Really a good amount of information given here. Eating after workout is also important part of workout as it would help your body to recover post workout in a better way and faster.