To keep yourself fit, strong and young, you must do workouts regularly. Also, you should include post-workout meals in your fitness routine to improve the results. This will prevent you from feeling overly tired and lethargic. This food helps to replenish your energy sources and rebuild lean muscle mass. That is why it is important that you take care of some special things in the post workout meal.
Post-workout meals also help you achieve that slim and toned figure that you are aiming for. However, it is important to know which foods to consume and what should be their quantity, to know more about them, we spoke to fitness expert Klose Lee of Being Fit Delhi
Why is it important to eat after a workout?
Close explains that when you exercise, glycogen (glucose stored in muscles) is used as a source of energy. Muscle fibers are also broken down by repeated contractions of the muscles. Therefore, right after working out, your muscles feel weak and feel like resting for some time. This is your body’s way of telling you that you have no energy left and that you need it.
It is also important to know what to eat to reap all the benefits of a post-workout meal. Broadly speaking, you should include carbs, proteins and fats in your diet.
Carbs refill glycogen stores
According to Close, when you do cardio, your body’s glycogen stores can be depleted. Therefore, on days when you only focus on cardio, you should aim to consume about 0.5-0.7 grams of carbs per pound of your body weight (or 1-1/2 grams/kg/kg). hr during the initial recovery phase and to continue) 4-6 hr will optimize the rate of synthesis of muscle glycogen).
Proteins rebuild muscle
Be it resistance training or cardio, both make the muscles work hard to some extent. Resistance training causes more muscle loss.
It is therefore important to ensure that you consume approximately 0.14-0.23 grams of protein per pound (or 0.25 to 0.3 g/kg body weight) or 15 to 25 grams of your body weight. Huh. Athletes may have higher protein requirements in a specific range depending on body size.
a little fat is good
Fat can slow the absorption of a post-workout meal, but that doesn’t stop your body from getting all of its benefits. You should consume healthy fats in moderation to help improve satiety levels.
Now, the main question is, how much of each of these food groups should you be consuming? The best thing to do is to include both carbs and protein in your post-workout meal as this will help improve glycogen synthesis and muscle recovery.
Maintain the ratio of carb and protein in the body in 3:1. So, if you consume 60 grams of carbs, you should consume 20 grams of protein in your post-workout meal.
Include these healthy foods in your post workout diet
1 dark leafy green
Green leafy greens such as kale, spinach, radish greens, Swiss chard, lettuce, broccoli, collard greens, mustard greens, and arugula are rich in dietary fiber, vitamins C, A, E, and K, magnesium, calcium, potassium, and more Contains phytonutrients.
These will not only help you replenish glycogen deficiency but will also protect you from many diseases, aid in weight loss as well as help boost your immunity.
2 oatmeal or oats
People who want to lose weight definitely like oats. But did you know that the beneficial complex carbs in oats also make them a great post-workout option, especially if you use them in smoothies? Rich in vitamin E, antioxidants and other phytonutrients, oats help increase satiety, reduce bad cholesterol, and fight cancer.
3 fruits and vegetables
Fruits and vegetables like apples, bananas, pears, peaches, plums, watermelon, oysters, dragon fruit, passion fruit, carrots, tomatoes, beets, scallions and peas are great to include in your post-workout meal. This is because they help increase your energy levels and fight against toxic, free oxygen radicals.
They may also help fight heart disease, diabetes, obesity and some types of cancer. WHO recommends consuming 4-5 types of fruits and vegetables daily. You can easily add bananas, spinach, or carrots to your post-workout meal.
Also read: If you want to sleep early, then leave these 5 bad habits, you will get restful sleep
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