To keep yourself healthy, strong and youthful, you must exercise regularly. Also, you should include post-workout meals in your fitness program to improve results. This will prevent you from feeling overtired and lethargic. This food helps replenish an energy source and rebuild lean muscle mass. That’s why it’s important to pay attention to something special in your post-workout meal.
A post-workout meal can also help you achieve the lean and toned physique you’re after. However, it is important to know which foods to eat and how much to consume, to learn more about them we spoke to fitness expert Klose Lee who is working out in Delhi
Why is it important to eat after exercise?
When you exercise, Glycogen (glucose stored in your muscles) is used as a source of energy, Cross explained. Muscle fibers are also broken down by repeated muscle contractions. So, right after a workout, your muscles will feel weak and want to rest for a while. This is your body’s way of telling you that you don’t have energy and that you need it.
It’s also important to know what to eat to get all the benefits of a post-workout meal. In general, you should include carbohydrates, protein, and fat in your diet.
Carbohydrates replenish glycogen stores
According to Close, when you do cardio, your body’s glycogen stores can be depleted. So, on days when you’re only focusing on cardio, you should aim to consume about 0.5-0.7 grams of carbohydrates per pound of body weight (or 1-1/2 grams/kg/kg). continue) 4-6 hours will optimize the rate of muscle glycogen synthesis).
protein builds muscle
Whether it’s resistance training or aerobic exercise, the muscles work to a certain degree. Resistance training causes more muscle loss.
So it’s important to make sure you’re getting about 0.14-0.23 grams of protein per pound (or 0.25 to 0.3 grams per kilogram of body weight) or 15 to 25 grams of body weight. Depending on body size, athletes may have higher protein requirements in certain ranges.
Just a little fat
Fat can slow down post-workout meal absorption, but that doesn’t stop your body from getting all its benefits. You should eat healthy fats in moderation to help increase satiety.
Now, the main question is, how much of each of these food groups should you eat? It’s best practice to include both carbohydrates and protein in your post-workout meal, as this will help improve glycogen synthesis and muscle recovery.
Maintain a 3:1 ratio of carbohydrates to protein in your body. So, if you’re eating 60 grams of carbohydrates, you should be eating 20 grams of protein in your post-workout meal.
Include these healthy foods in your post-workout diet
1 dark green leaf
Leafy green vegetables such as kale, spinach, radishes, Swiss chard, lettuce, broccoli, kale, mustard greens and arugula are rich in dietary fiber, vitamins C, A, E and K, magnesium, calcium, potassium and more with phytonutrients .
These will not only help you replenish your glycogen deficiency, but also protect you from many diseases, help with weight loss and boost your immunity.
2 rolled oats or oats
People who want to lose weight will definitely love oatmeal. But did you know that the beneficial complex carbohydrates in oats also make them a great post-workout option, especially when you’re using them in smoothies? Oats are rich in vitamin E, antioxidants, and other phytonutrients that help increase satiety, lower bad cholesterol, and fight cancer.
3 fruits and vegetables
Fruits and vegetables like apples, bananas, pears, peaches, plums, watermelon, oysters, dragon fruit, passion fruit, carrots, tomatoes, beets, green onions and peas are great to add to your post-workout meal. This is because they help boost your energy levels and fight toxic free radicals.
They may also help fight heart disease, diabetes, obesity and certain types of cancer. WHO recommends eating 4-5 fruits and vegetables a day. You can easily add bananas, spinach or carrots to your post-workout meal.