Showing posts with label Eat After a Workout. Show all posts
Showing posts with label Eat After a Workout. Show all posts


What to Eat After a Workout

Think protein, carbs, healthy fats, and hydration.

You canceled your workout - # doneanddusted - so you can now reward yourself with all of your favorite foods, right? Well, not really. What you eat after training has to meet certain nutritional parameters. It's about maximizing these gains, helping your muscles grow and repair, and reducing fatigue.
"Immediately after training, the body can better replace carbohydrates and promote repair and muscle growth," Florida-based nutritionist and certified personal trainer McKenzie Flinchum, RD, told Health. "The post-workout diet should be high in carbohydrates to replenish muscle fuel storeselectrolytes for effective rehydration and contain fluids, to promote muscle repair contain lean proteins." And if you have a short reaction time between workouts, it's even more important, according to Flinchum, to consume carbohydrates and proteins after your workout to maximize regeneration.
Here are 7 foods that get an expert's seal of approval as fuel after training.


"Eating protein-rich foods after exercise helps build muscle, shorten recovery time, and increase strength," said Rima Kleiner, RD, North Carolina nutritionist and Dish on Fish blogger. This is because proteins help our brain recognize the leptin hormone that provides energy and helps us feel full longer.

"Protein is a key building block for every cell and tissue in our body," says Kleiner. It recommends 3 ounces. cooked salmon fillet that provides about 20 grams of protein.


Eggs are another great source of protein: they are also rich in vitamins (including B, D, and E), biotin, potassium, folic acid, and omega-3 fatty acids (in the egg yolk). Flinchum recommends consuming 15 to 40 grams of protein after a workout to promote muscle repair. And don't forget a nutritious source of carbohydrates like rice, potatoes or oatmeal.

"You will  get probably the most benefit from treating yourself with a combination of  carbohydrates and proteins to replenish these glycogen reserves," says Kleiner. Rice, potatoes and oatmeal are all sources of nutritious carbohydrates.

Although it is important to replenish glycogen stores immediately after exercise, it is not necessary to eat immediately after exercise to get the benefits. Overall, it is a good idea to eat in a 45-minute window after training, adds Kleiner.

Black rice

Florida-based fitness instructor Tanya Etessam swears by black rice as the ultimate source of carbohydrates after exercise. "Contains the same antioxidants as blueberries - sugar-free!" He says health. "It contains almost twice as much fiber as brown rice and lowers cholesterol."

Fresh n 'Lean Randy Evans, RD, Health, advised Health that after your workout, you should be eating whole foods with a balanced ratio of healthy carbohydrates, healthy proteins, and healthy fats. "The focus is on balance, since the healthy carbohydrates can restore our carbohydrate storage and provide fiber ,vitamins and minerals . However, healthy fats and proteins are crucial for the proper functioning of our body and ensure a more sustainable energy supply." ,

Yogurt with fruit

Yogurt is the perfect post-workout snack because it increases protein intake and is also a nutritious source of carbohydrates. Adding fruit not only makes it more interesting: fruit is beneficial after exercise because it contains simple carbohydrates that are absorbed very quickly, Flinchum says. "The blood sugar level in the body drops during the exercise, but fruit quickly increases it again," 
he explains process.

If you're wondering what fruit to choose, don't think too much about it. "All fruits are quite comparable in terms of effects of carbohydrates and content," says Flinchum. "Berries are usually lower in calories and sugar than fruits like mango and pineapple. But as long as you eat enough, you should consider your personal preferences!"

Nuts and seeds

If you don't have time for a cooked meal after training, you can't go wrong with a handful of nuts and seeds. Etessam recommends dipping walnuts to break down gluten, reduce phytic acid, and remove tannins. "This makes walnuts easier to digest and increases the intake of vitamins," he says. He also recommends chia seeds as an excellent source of fiber, omega-3 fatty acids and antioxidants. They also help regulate insulin levels.

Smoothie with added protein powder

A smoothie is another quick and easy post-workout snack that you can prepare in advance. 
  Flinchum Says,"Adding protein powder is an easy way to add protein to your smoothie,"
"Banana, yogurt and oats  are all sources of nutritious carbohydrates."

Add even more goodness to your smoothie by adding a handful of vegetables like spinach, which contains a large amount of vitamin A, iron, and antioxidants that boost immunity.

Water and electrolytes

Finally, don't forget to rehydrate yourself! "Dehydration is very common after exercise, especially in hot environments," says Flinchum. " During exercise Try to stay hydrated, but  after exercise be sure to increase your fluid consumption."

And if you sweat a lot or notice signs of dehydration such as dizziness or tiredness, you may also need to consume some electrolytes (sodium and potassium) - this can be done with food or sports drinks with added electrolytes.

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