The role of healthy diet is very important when it comes to fitness. A good pre-workout and post workout nutrition is must have to achieve your fitness goal. Some of you give attention to pre-work meals and don’t bother about post-workout nutrition. But this is not good as consuming right amount of nutrients after work out is just as important as what you eat before workout. Many of you may remain confused about what to eat after workout. But don’t worry here The Code Fitness Premium Gym, best premium gym in Ludhiana, has listed some of the nutrient rich foods which you should eat post workout.
Why eating after workout is important?
So, before we discuss about what to eat after workout, let’s know why eating after workout is important. When we exercise our muscles uses glycogen present in them, this glycogen is a form of energy for your muscles. During high intensity workouts large amount of glycogen is used by muscles. Some proteins in muscles also get damaged.
So post workout nutrition is very important, to restore the glycogen and the proteins used by the muscles. Eating right nutrients after workout help you to do this process faster. Post workout nutrition helps in:
- Reducing the breakdown of muscle protein
- Increase the synthesis of muscle proteins
- Enhances recovery
- Restores glycogen
What to eat after workout:
- Proteins
- Carbs
- Fats
Proteins
As now we know exercise breakdown muscle proteins. The rate of breakdown of muscle protein depends upon the intensity of the workout. Consuming good amount of proteins helps to provide your body with adequate amount of amino acids which are very much important for repairing muscle proteins.
The following foods contain good amount of proteins:
- Plant based protein powder
- Eggs
- Protein bars
- Chicken
- Cheese
- Greek yogurt
- Grains like quinoa
Carbs
Glycogen is a storage form of glucose. Your body uses glycogen as a fuel during exercise, thus the glycogen level of body decreases. So in order to restore glycogen in body the intake of carbs as a post workout nutrition is very important. Replenishing your muscle glycogen level is very important after workout for the growth.
The following foods are good sources of carbs:
- Sweet potatoes
- Chocolate milk
- Rice
- Oatmeal
- Pasta
- Potatoes
- Whole grain bread
Fats
People usually avoid eating fats after workouts. There is a misconception that intake of fats after workout slow down the rate of recovery. However, there is no evidence which shows that consumption of fats after workout slow down the process of recovery. Thus having some fat after workout is not bad for your recovery.
These are some easily digested fats:
- Avocado
- Seeds
- Dried fruits and nuts
- Nut butters
Some Post-workout meals:
- Turmeric smoothie
- Greek yogurt with berries
- Peanut butter and banana smoothie
- Tuna and crackers
- Grilled chicken with roasted vegetables
- Egg omelet
- Salmon with sweet potato
Right timing of post- workout meal: The timing at which you take your post-workout meal also matters. Thus it is recommended that you should take your intake of proteins and carbs as soon as possible after workout. Consuming your post-workout diet 2 hours after workout can reduce the rate of recovery.
Thus overall it is important to know what to eat after workout. Consumptions of proteins and carbs is very important for strengthen your muscles. Also it is very important that you should drink a plenty of water after workout to keep yourself hydrated as during exercise you lose water when you sweat. Thus, proper post workout nutrition is important for a fit body along with exercise to maintain a healthy and fit lifestyle for better immune system.