Our body stores excess energy in the form of glycogen and protein. When any workouts were done, the body burns fuel from the recently eaten food and breaks down the stored glycogen. After a workout, the muscles use available protein to rebuild within a few hours. It is good for the body to absorb carbs and protein within 45 minutes after a workout. So, the post-workout food should be chosen wisely with the combination of carbohydrates and proteins.
IMPORTANCE OF EATING POST-WORKOUT FOOD:
The post-workout meal is essential to restore the glycogen stores and enhance recovery. The protein-rich food will provide essential amino acids to repair and rebuild new muscle tissues. So, it is recommended to consume protein within 30 to 45 minutes after a workout that allows the body to repair itself. Carbohydrates will replenish the glycogen that was used as a fuel. So, ideally, a full meal after two or three hours of exercise can rebuild the tissues and maximize the results of the workout. Some of the benefits of best post-workout meals are
1) Improves bone mass
2) Boosts the immunity
3) Increases muscle protein synthesis
4) Reduces muscle soreness
5) Quicker recovery
6) Decreases muscle protein breakdown
7) Restores glycogen stores
BEST POST-WORKOUT FOODS :
The post-workout meal provides the right nutrients essential for adequate recovery and to maximize the benefits of your workout. The protein, carbs, and fat help in your body’s post-workout recovery process. Some protein, carbs, and fat included foods are mentioned below
Choose the foods that are easily digestible which promote faster nutrient absorption. For carbs included diet, choose the foods like sweet potatoes, Fruits(pineapple, berries, banana, kiwi), Rice, Oats, Leafy Green vegetables, Chocolate milk.
To obtain essential protein, include the foods like Eggs, Yogurt, Chicken, Salmon, Cottage Cheese, Protein bar, animal or plant-based protein powder.
You can also add foods like Dried Fruits and Nuts for faster muscle recovery. And also, it is important to drink plenty of water before and after a workout. You can lose water and electrolytes through sweat during the exercise, water or an electrolyte drink is essential to replenish the fluid losses. Read more about Best Healthy Food for Energetic Workout
SOME QUICK AND EASY MEALS TO EAT AFTER YOUR WORKOUT
1. Grilled chicken with roasted vegetables
2. Egg omelet with avocado spread on toast
3. Chicken and white rice or sweet potatoes
4. Fish and veggies
5. Protein bars
6. Protein Shake and banana
7. Oatmeal, banana, and almonds
8. Healthy fruit juices like Pomegranate
9. Multigrain bread and raw peanuts
10. Cottage cheese and fruits
A proper consumption of carbs and protein are essential after exercise. These foods will help to stimulate muscle protein synthesis, improves the recovery and enhances the performance for the next workout. So, it is essential to eat within 45 minutes after a workout to maximize the benefits.