Why eating after exercise is so important
You don’t need food after class when your workout consists of a 30-minute walk around town. If you work out in the gym, lift heavy weights, post-workout food is critical.
After a long workout, eating can help replenish the energy stores you burned and help your muscles rebuild protein. Eating the right type of food after exercise encourages your body to increase or repair muscle mass rather than burning it for energy. When trying to gain weight or lose weight, you don’t want to lose muscle, so post-workout food will tone your muscles, boost your metabolism, and promote wellness.
Do’s and don’ts after exercise?
Dairy. Muscle protein synthesis will accelerate if you eat foods with content of milk after exercise. Yogurt, kefir, low-fat cottage cheese will do;
Eggs. Boiled or fried eggs and scrambled eggs are good post-workout snack options. The yolk contains substances that catalyze muscle growth;
Complex carbohydrates. During intense physical activity, it is recommended to consume complex carbohydrates will help the body to tolerate stress more easily;
Healthy fats. Do not lean heavily on fatty foods. It is best to include foods with a low percentage of healthy fats in the diet;
Protein shake – if you want to gain muscle mass.
What is not allowed
It is better to replace food fried in oil with other dishes cooked in a more gentle mode, baked or boiled;
It is not recommended to overuse simple carbohydrates at night. Keep track of the number of sugary foods and fruits you eat in the afternoon;
Complex carbohydrates are recommended to be consumed before lunch, in the morning. This will help to recharge with energy for the whole day, as their breakdown within the body occurs gradually;
Foods high in sugar can overwhelm your exercise efforts. Try not to eat sweets, chocolate, cookies, marmalade after workouts, and do not drink soda;
Fast food is not an option either. Increases blood cholesterol levels, increases the risk of developing liver and vascular disease;
It is best not to consume raw vegetables and fruits after training. The body will spend a lot of energy on their processing, much more than it receives from their consumption.
Don’t forget to drink water
During intense exercise, the body loses a lot of fluid. You need to replenish the water and mineral balance in the body and prevent dehydration. During training, you can drink a small number of fluids, and after training, you can completely replenish the loss.
Mineralized water is a good option – it will simultaneously quench your thirst and replenish the mineral balance.
Protein and carbohydrate windows
Protein and carbohydrate windows are concepts that characterize the time period during which the body needs to consume proteins and carbohydrates to replenish costs and increase muscle mass.
For a person who is not involved in bodybuilding and sports, these concepts will not be useful. Synthesis in the body continues for 24 hours after strength training, and the rate of muscle breakdown is not significant enough to immediately consume carbohydrates. As long as you eat well in general, it doesn’t matter when your body gets protein with carbohydrates.
It should be noted that taking protein after exercise is still beneficial: it speeds up muscle protein synthesis and counteracts muscle loss. Carbohydrate food replenishes energy loss and accelerates muscle synthesis through insulin.
No need to worry and bother, protein and carbohydrate windows are unlikely to be of great benefit to a person who does not play sports professionally. It’s better to just stick to the correct diet.
It is important to understand that eating well after exercise is important, but that is only part of the challenge of diet control. It is important to maintain a balanced diet throughout the day, control the total number of calories consumed and expended, and maintain a balance of proteins, fats, and carbohydrates with each meal.