Pre and post-workout meals play a key role in the effectiveness of your training sessions. They help you perform your best and shape your results. Let’s take a deeper look into the purpose of post work out meals, meal timings, and what to eat.
When planning for a workout, there is a lot that goes into it to help you reach your goals. As a part of that effort, there is a good chance you put a lot of thought into your pre-workout meals. But are you giving your post- workout meal the same attention? If not, it is a good idea to do so.
Eating the right foods after exercise can help you recover, build muscle, and prepare for your next regimen. keep in mind that your workout doesn’t end when you leave the gym or finish that final lap on the track. Choosing the right foods after your workout can help you recover more quickly, build muscle, and get ready for your next workout.
Benefits of Post-workout meals
When you work out, your muscles use their glycogen energy stores. Some of the muscle proteins also get damaged, especially during strength workouts. After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins.
Eating the right combination of carbohydrates, protein, vitamins, and minerals right after your workout helps speed the process of rebuilding the used glycogen stores, as well as repairing muscle proteins. Also don’t shy away from including some healthy fats in your diet. What you eat after a workout depends on the duration and intensity of exercise. The type of exercise is also important.
Doing this helps your body
- Decrease muscle protein breakdown.
- increase muscle protein synthesis(growth).
- Restore glycogen store.
- Enhance recovery.
Each macronutrient -protein, carbs, and fat is involved in your body’s post-workout recovery process. That’s why it’s important to have the right mix.
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 a 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.
Carbs help with recovery
Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them. The rate at which your glycogen stores are used depends on the activity. Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day.
Fat is not that bad
Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits. It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.
The importance of timing- When to eat a post- workout meal.
We hope that by now you’ve understood the importance of post-workout meals let’s take a look at what you should eat after working out.
Your body’s ability to rebuild glycogen and protein is enhanced after you exercise. For this reason, it’s advised that you consume a combination of carbs and protein as soon as possible after exercising.
Recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours.
What should you eat after working out?
When choosing foods to eat after your workout, look for foods that are easily digested to speed up nutrient absorption.
You should also lean toward whole foods that are packed with other micronutrients.
Here are a few options.
Fruits
Fruit is an important part of any workout regime, providing vital nutrients that provide energy, improve your performance, and help to promote recovery. Eating fruit after a workout is a highly effective way to a quick recovery for the next workout.
Peanut Butter
Made with the goodness of 100% roasted peanuts, peanut butter is a great source of protein and crab. Including it in your breakfast can provide you with a full stomach throughout the day. Just eating one spoon of peanut butter can give you the required energy that your body requires for quick repair and also for the day.
Muesli
Made with 100% wheat rice, rolled oats, rolled barley, dry fruits and nuts, and corn grits muesli is a perfect source of fiber and protein-rich food that can be eaten at any time of the day. It can be consumed with milk, yoghurt, and with a side of fruits. Mamafeast muesli also includes dried fruits and nuts for added flavour. A small bowl of muesli after you finish your workout will help to promote recovery and make you ready for the next workout regime.