Why Eating The Right Foods After A Workout Is Important
In order to understand the effect of the right foods after a workout, one needs to first understand the impact of physical activity on the body. When exercising, the glycogen in our body is used by the muscles, which is the preferred fuel source of the body particularly when doing high- intensity exercise. When this happens, there is partial depletion of glycogen by the muscles and also the proteins in the muscles get broken down and damaged.
After finishing the exercise, the body tries to regain the glycogen stores and also tries to re-grow and repair the broken down muscle proteins. So, it is important to consume the right nutrients after working out to help the body achieve this faster. Eating protein and carbohydrate rich foods after a workout is especially important as this helps in:
- Increasing the protein synthesis in the muscle.
- Enhancing recovery.
- Restoring the glycogen stores.
Passion Fruit Pomegranate Bark
Nutrition: 47 calories, 0 g fat , 32 mg sodium, 5.1 g carbs, 0 g fiber, < 1 g sugar, 7 g protein
Looking for a post workout reward that won’t completely sabotage your efforts? This pomegranate bark is fat-free, low carb and rich in muscle-building protein. And the more protein you have on your body, the speedier your metabolism and the trimmer your figure! For the ideal PWO meal, aim for three pieces.
Get the recipe fromThe Fit Foodie.
Turkey And Cheese With Apple Slices
Not in the mood for a sandwich? Skip the bread and eat the fillings on their own for an A+ after-workout snack. Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll it up for a quick, high-protein, eat-on-the-go, post-workout snack. Add a sliced apple for some energy-boosting carbs, says Reisinger.
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What To Avoid Eating After A Workout
Rule No. 1: Avoid pure protein right after the workout, because your body will just use it as energy again, says Collingwood. Also, steer clear of foods that are mostly sugar or mostly fat like a handful of nuts or fried foods. These choices wont help replenish your muscles the way you need, and the high fat or sugar content could disagree with your gut. The right balance of carbs, protein and fluids really is essential for post-workout recovery, says Bonci.
Quinoa Bowl With Chicken And Vegetables
Quinoa is a whole grain thats loaded with fiber and has about eight grams of protein per cup. Its a good option if youre craving grains. Chen recommends combining one cup of cooked quinoa with one cup of roasted sweet potato and one cup of roasted vegetables, like broccoli or squash. Top with one-third of an avocado and three ounces of grilled chicken, and youve got a nourishing meal that will refuel your muscles and keep you full.
A pro tip from Chen: I like cooking quinoa in low-sodium chicken broth, rather than just water. And for more flavor, you can season your quinoa with salt, pepper, and cumin .
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Whole Grain Toast With Nut Or Seed Butter And Naturally Sweetened Preserves
Whole grain bread adds carbohydrates that are full of fiber, vitamins, and minerals, says Boateng. Top with a nut or seed butter, like peanut butter, almond butter, tahini, or sunflower seed butter. Nut and seed butters are a high-energy, protein-filled, good-fat snack. Natural sugar preserves easily convert to glucose, which often needs to be topped off after working out to avoid the feeling of having run out of fuel.
The Importance Of Protein
The human body contains thousands of types of protein. Its found in practically everythingyour organs, muscles, tissues, bones, skin, and hair. Protein helps fuel your energy and carry oxygen throughout your body in your blood, helps make antibodies that fight infection and illness, and also helps create new cells. While not getting enough protein in your diet can lead to health issues like tissue deterioration and muscle loss, its also important to note that more protein isnt always necessarily better. Protein does help build muscle, but too much protein can actually be stored as fat in your body.
Most people eat enough protein in their diet to prevent any kind of deficiency, but many people could benefit from a higher protein intake. Among the many reasons to eat more protein, it helps reduce appetite, builds muscle, boosts your metabolism, lowers your blood pressure, and helps your body stay fit as you age.
Protein is important for everyone, but as it relates to post-workout nutrition, there are other considerations. Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up,explains Kristin Reisinger, M.S., R.D., a sports nutritionist and competitive figure athlete based in New Jersey.
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Protein Helps Repair And Build Muscle
Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown .
Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue .
Its recommended that you consume 0.140.23 grams of protein per pound of body weight very soon after a workout .
However, one study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes .
Studies have shown that ingesting 2040 grams of protein seems to maximize the bodys ability to recover after exercise .
Maple Banana Pancake Bites
Nutrition: 275 calories, 16.1 g fat , 23.3 g carbs, 1.3 g fiber, 12 g sugar, 11.6 g protein
We get it. Your schedule is hectic. You don’t have time to make an elaborate meal when you’re running from spin class to work. However, there is a thing called meal prep and not only are these pancake bites to die for, but they’re also easy to make, store and bring with you.
Get the recipe fromCotter Crunch.
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Don’t Neglect Hydration Pre And Post
Making sure you’re hydrating before and after a workout is important to keep your body functioning optimally.
Lastly, make sure you’re staying hydrated by drinking plenty of water. “The best way to stay hydrated during and after exercise is to drink small amounts of water regularly throughout the day,” advises Nanavati. She says there’s no need to guzzle down a huge bottle of water immediately after your workout. “Just drink enough to quench your thirst and you’ll be well on your way to recovery.”
If you’re training for a long distance race or exercising for more than an hour at a time then you may want to consider replenishing electrolytes with a sports drink. “These can be helpful for replenishing electrolytes lost during exercise, but they’re not necessary for everyone,” says Nanavati. A good rule of thumb to follow is if you’re only doing moderate exercise for less than an hour, then plain water is probably all you need. But if you’re exercising at a high intensity for long periods of time, a sports drink may be a better option.
Farmers Market Roasted Chicken Dinner
Nutrition: 279 calories, 9.7 g fat , 140 mg sodium, 12.1 g carbs, 1.4 g fiber, 1 g sugar, 34.7 g protein
Squeeze in a sweat sesh before you pick up the munchkins from daycare? No problem. This Roasted Chicken Dinner recipe is not only low calorie and sky high in lean muscle-building protein, but it’s a wholesome dinner the entire family can enjoy.
Get the recipe fromTaste Food Blog.
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Sweet And Salty Energy Bites
Nutrition: 229 calories, 14.3 g fat , 50 mg sodium, 20 g carbs, 4 g fiber, 9.3 g sugar, 6.3 g protein
These craving crushing energy bites come together in just minutes and contain some serious health boosting ingredients. Flaxseed, for example, fights cancer and disease, boosts your mood and lowers your blood pressure. While almond butter, on the other hand, whittles your waist. Make them before bed, portion them out, throw them in the fridge and grab them on your way out the door.
Get the recipe fromGimmie Some Oven.
Cranberry Whipped Feta Pinwheels
Nutrition: 229 calories, 14.2 g fat , 418 mg sodium, 13.7 g carbs, 6 g fiber, 2.2 g sugar, 14.8 g protein
Whipped cream cheese and feta, dried cranberries, green onions, and walnuts are rolled up inside a tortilla to create a complexity of texture and flavor. Easy, wholesome and perfect to consume after barre class.
Get the recipe fromThe Creative Bite.
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Spaghetti Squash Hash Browns
Nutrition: 237 calories, 19.1 g fat , 112 mg sodium, 8.6 g carbs, 0 g fiber, < 1 g sugar, 10 g protein
Sunday gym-goers are the real MVPs and deserve to be rewarded with a kick a** brunch. Eggs and hash browns got a makeover and it involves spaghetti squashone of the most versatile low carb, low-cal veggies. We factored one egg and one egg white into the nutritional profile for this one. You’re welcome.
Get the recipe fromOatmeal With a Fork.
Grilled Chicken Strips With Raw Veggies And Hummus
After a tough workout, the last thing you want is to undo all of your hard work with a lot of fat and calories. That’s where grilled chicken comes in. Two ounces of skinless grilled chicken strips deliver 16 grams of lean protein for only 82 calories. Pair them with a cup of crunchy water-rich veggies plus one-quarter cup of hummus and you’ve got a satisfying, low-calorie snack that’s guaranteed to stick to your ribs for hours.
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Make Sure To Drink Plenty Of Water
It is important to drink plenty of water before and after your workout. When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.
During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance .
Its especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
Summary
It is important to get water and electrolytes after exercise to replace what was lost during your workout.
Peanut Butter Jelly Muffins
Nutrition: 256 calories, 15.3 g fat, 222 mg sodium, 24.6 g carbs, 2 g fiber, 16.2 g sugar, 7 g protein
Peanut butter and jelly may be a childhood stable, but with satiating peanut butter and simple sugar jelly, it deserves a spot in your post-workout recipe file. It’s ingredients are easy to break down for energy and won’t leave you rummaging through your cabinets. And did we mention these are muffins and they’re both dairy and grain free?
Get the recipe from BLOG.
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Brown Rice Summer Rolls
Nutrition: 264 calories, 12.3 g fat , 253 mg sodium, 20.7 g carbs, 3.5 g fiber, 3 g sugar, 17.3 g protein
While this may not seem like a traditional post-workout food, its nutritional profile begs to differ. It’s got enough carbohydrate, sodium and fat to replenish depleted stores, and protein to aid in muscle recovery. Hello, sixpack! Plus, it’s light and refreshing, after an intense sweat sesh. For flat belly foods to avoid, check out these 25 Worst Foods for Your Abs!
Get the recipe fromA Beautiful Plate.
Peanut Butter And Banana On Rice Cakes
Because bananas are so full of natural sugar, eating one as an after-workout snack is ideal. “This is one of the only times I recommend a high-glycemic carbohydrate source such as banana because the uptake will be rapid,” says Reisinger. Spread two brown rice cakes with a half tablespoon peanut butter each, then top each with a quarter of a sliced banana for one of the best post-workout snacks.
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What Are The Macros Of An Optimum Post
The optimum post-workout meal should contain at least 30g of carbohydrates, up to about 1.2g of carbohydrates per kilogram of body weight. Likewise, at least 20g of protein but potentially up to 40g, depending on your body weight.
To be safe, lets say at least 30g of carbs + 20g of protein.
The easiest way to remember is via this simple equation:minimum protein intake for post-exercise meal = body weight in kg divided * 0.35Eg. 70 kg person = 70 * 0.35 = at least 24g protein.
Bell Pepper Nacho Boats
Nutrition: 169 calories, 10.1 g fat , 168 mg sodium, 8.2 g carbs, 2.4 g fiber, 5.4 g sugar, 13 g protein
With just 8.2 grams of carbs and 13 grams of protein, these “nachos” fit perfectly into your post-jog, express circuit training, or any sweat session that’s 30 minutes or less. Since you haven’t depleted glycogen stores, you don’t need a high carb meal. You’ve undoubtedly used muscle fibers who need fuel. For more protein-rich foods, check out The 20 Best Proteins For a Flat Belly.
Get the recipe fromSkinny Ms..
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What To Eat After A Workout
The cornerstone of post-workout nutrition is a careful combination of protein, carbohydrates and fluids. The basic recommendation is to consume 10 to 20 grams of protein after a workout, depending on your body weight, says Bonci. And depending on the type of exercise you completed, adjust your ratio of carbohydrates to protein, she adds.
For instance, after a strength-training workout, aim for a 2-to-1 ratio of carbs to protein . If you completed an endurance workout like jogging, the ratio shifts to 3-to-1 , says Bonci.
Another key component to keep in mind when fueling up post-workout: the intensity and duration of the exercise you just completed.
Recreational exercisers who train two to three times a week for 30 to 45 minutes can easily recover by having their usual balanced meal that contains carbs and protein , such as oatmeal and eggs, yogurt and granola, a sandwich and milk, or chicken and rice, says Nina Kolbe, a registered dietitian and Forbes Health Advisory Board member.
Meanwhile, those who spend 60 to 70 minutes working out at a higher intensity might benefit from a 200-calorie snack consisting of carbs and protein. And more serious athletes should refuel rapidly, aiming for a much higher-calorie, carbohydrate- and protein-based snack, says Kolbe.
Skinny Greens Green Juice Superfood Powder
Some good choices for a post-workout nosh that check all the important boxes include:
Peanut Butter Banana Protein Smoothie
“After a workout, you want ample protein combined with a carbohydrate,” says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice since your body quickly turns it into energy. If you want this post-workout snack to be even more filling, add some nut butter.
“My favorite post-workout snack is also my pre-workout snack: A banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon,” says Andrea Rogers, a certified Pilates instructor and creator of Xtend Barre. “I drink half on my way to the studio to boost my energy and the other half after my workout to rejuvenate my taxed body. It provides long-lasting energy, and the cinnamon helps to control blood sugar so I don’t crash after my workout,” says Rogers. “I also add in a handful of kale or spinach to add some minerals.”
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Carbohydrates Are Not Your Enemy
During a workout, the glycogen stores in the body are used as fuel and eating carbs after exercising helps in replenishing them. The type of exercise you are doing determines the speed at which the glycogen stores get depleted. Resistance training uses less glycogen than endurance sports. So, if you are participating in endurance sports, such as swimming or running, then you need to eat more carbohydrates when compared to someone who is weightlifting.
After exercising it is recommended to eat about 1.1 to 1.5 g/kg of carbohydrates of body weight within half-an-hour after training for proper glycogen re-synthesis.
Additionally, insulin secretion, which helps in glycogen synthesis, is also better stimulated when protein and carbohydrates are eaten at the same time.
Therefore, it is better to eat both carbohydrates and protein after exercising to maximize the synthesis of glycogen and protein.
Consumption of carbohydrate for the purpose of rebuilding the glycogen stores is extremely vital for people who frequently exercise, for example two times in a day. However, if there is a rest period of 1 or 2 days between workout sessions, then this is less important.
Should You Always Eat Post
Even if you don’t eat something right away after a workout, you should be mindful of eating enough nutrients throughout the day.
It’s important to make sure you’re replenishing nutrients lost through sweat and activity. Registered dietitian Trista Best at Balance One supplements says, “During a workout the muscles use their glycogen stores as a source of fuel.” This means that during this time, the muscles are mostly depleted of glycogen , and protein is being broken down.
“Once your workout is over the body will begin rebuilding glycogen stores and restoring muscle protein to regrow the muscles,” she explains. That means the nutrients you take in are just as important as the workout itself. Eating properly will also keep you from crashing and keep you functioning optimally throughout the day.
Eating a post-workout meal is only important if you exercise fasted . You don’t necessarily need to rush a meal right after you finish cooling down, however. You’re in the green as long as you replenish yourself within a few hours of your workout.
If you’ve eaten a nutritious meal within a couple hours before your workout, you don’t need to worry about adding a post-workout meal too. As long as you’re getting the right nutrients throughout the day, your body can use them to restore energy and build muscle.
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