What’s The Best Thing To Eat After A Workout?
During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.
Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears. Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to repair muscles and build strength for future workouts.Proteins, carbohydrates, and healthful fats are all essential for the body’s recovery.
After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.
Doing This Helps Your Body:
Decrease muscle protein breakdown.
Increase muscle protein synthesis (growth).
Restore glycogen stores.
Best Foods To Eat After A Workout
What you eat after a workout depends on the duration and intensity of exercise. The type of exercise is also important.
“Higher carbohydrate meals are most beneficial after endurance activities — such as running or cycling — lasting more than an hour,” Voltolina told Healthline. “Following strength training, it’s important to consume protein in combination with moderate carbohydrate.”
Timing also matters, but you have more wiggle room than you might think. “The ideal timing for consuming a post-workout snack is within 45 minutes,” said Voltolina, “but benefits can be seen up to 2 hours after training.”
Consuming carbohydrates, proteins, and some fats after exercising helps to encourage muscle protein production, and promote recovery with the best results. Arrange to eat a snack as soon as possible after a workout. Also, remember to replace fluids and electrolytes by drinking water before, during, and after exercise.
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