2024 Author: Brian Parson | [email protected]. Last modified: 2023-12-17 15:02
Post-workout nutrition can have a huge impact on your body. It is important exactly when you eat after training.
Recharging and rebuilding muscles are important processes to have a healthy body ready to move again.
To encourage recovery, especially after a daily workout that lasts more than an hour, it is recommended to eat a mixture of protein and carbohydrates within 2 hours after training.
Proteins and carbohydrates
The ideal food after a workout includes at least 20 g of protein and 40-80 g of carbohydrates. The latter replenish the muscle fuel used during exercise, while protein helps to rebuild muscle tissue.
Try eating whole grain crackers with turkey or low-fat cheese and banana. Turkey and cheese contain protein, while bananas contribute to carbohydrates. In addition, the fruit is rich in potassium.
Milk
Studies published in the American Journal of Clinical Health suggest that calcium in dairy products may reduce weight gain or even help you lose weight.
Low-fat dairy products are preferable to full-fat products if your goal is to lose weight.
You can mix about 200 g of yogurt with some fresh fruit. If you want something sweet, low-fat chocolate milk is also an excellent source of protein and carbohydrates.
Spices
Hot peppers get their heat from a compound called capsaicin (a thermogen that causes the body temperature to rise, which in turn leads to fat burning).
Capsaicin can help you lose weight. If you think you can handle spicy, feel free to add it to your menu. The hotter a pepper is, the more capsaicin it contains.
Stick to lean
Lean proteins such as turkey or chicken breast contain large amounts of protein and iron.
Iron is a major component of hemoglobin, which is responsible for transporting oxygen through the body. In addition, iron prevents conditions such as anemia. In addition to meat, iron is also found in:
- Lentils;
- Legumes;
- Seeds;
- Leafy vegetables such as spinach and nettles.
Eat after a workout half a sandwich with turkey and wholemeal bread and spinach. You can also eat a bowl of lentil soup.
Fish
Fish is another excellent source of protein, which makes it suitable choice for food after a workout.
Oily fish such as salmon and tuna contain high amounts of omega-3 fatty acids (unsaturated fats, which can reduce inflammation in the body).
Omega-3s are believed to help a healthy heart. After a workout, you can eat fish with hot peppers if desired.
Whole grains
Some studies suggest that completely replacing white flour with whole grains may reduce the risk of metabolic syndrome. Symptoms include high blood pressure, high blood sugar and accumulation of excess fat. In addition, whole grains contain more nutrients and fiber. That is why they belong to the right foods after a workout in the evening.
For post-workout recovery choose brown rice with lean protein for example.
Last but not least, it is extremely important to keep your body hydrated. Dehydration leads to a slowdown in metabolism.
Hunger is often confused with thirst. Drink water before, during and after exercise to prevent dehydration.
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