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The Importance Of Post-Workout Nutrition
Everyone
knows that to lose weight and build muscle you don't just need to exercise. In
fact, without a proper diet you won't be able to achieve your fitness goals.
Although a lot of athletes focus on what they eat before they hit the gym,
paying attention to your post-workout meals is just as important. To understand
what you need to eat and why, it is significant to know how exercising affects
your body. When you work out, your muscles use up glycogen for fuel, so at the
end of your training they are somewhat depleted of it. In addition, some of the proteins in your
muscles get broken down. So, after your workout session your body tries to
rebuild its glycogen stores and repair those proteins. And what does it need in
order to do this? That is right, food! But not just any kind. If you wish to
help your body and enhance your recovery, here are several things you should
keep in mind about post-workout
nutrition.
Eat protein-rich foods
To boost your muscle
recovery and growth and ensure that all that hard training doesn't go to waste,
make sure you eat protein-rich foods after a workout. Of course, you don't have
to run home to prepare a meal that contains hundreds of grams of protein.
Actually, all you need after a good session is 10 to 20 grams of protein. Some
of the foods that are ideal for your post-workout snack are Greek yogurt, eggs,
kefir, quinoa, navy beans, canned tuna, cottage cheese, as well as trail mixes
that are not too high in sodium, sugar, and saturated fats. There are also
various effective post-workout beverages available on
the market that can speed up your recovery and even boost your immune system.
Whether you choose healthy snacks or sports drinks, consuming an adequate
amount of protein gives your body the amino acids it needs to repair these
proteins.
Do not avoid carbs
Usually, people who
want to lose weight try to avoid carbs completely or as much as possible,
However, your body needs carbs to replenish glycogen stores after a workout.
The amount of carbs you will need to consume depends on the type of activity
you participate in. For example, since endurance sports use more glycogen than
resistance training, runners and swimmers need more carbs than bodybuilders. It
is especially important that you eat plenty of carbs if you work out twice a
day. If you take a one-day break between your sessions, you don't have to eat
so many carbs. However, keep in mind that not all carbs are equal. Those found
in processed, refined or added sugars that do not contain any nutritional
value, so avoid eating candy or drinking soda after your training session.
Instead, focus on legumes, starchy vegetables and whole-grain and fiber.
Fat is not your enemy
Just as many people
avoid carbs, a lot of them also believe that eating fat after a workout slows
down digestion and hinders the absorption of nutrients. Although fat can slow
down the absorption of your meal, it will not reduce its benefits. In fact, it
has been proven that drinking whole milk after a workout promoted muscle growth
much more than having a glass of skim milk. Although you should limit the amount of fat
you intake after exercising, you shouldn't avoid it completely.
If you want to give
your body the nutrients it needs to recover properly, try and get
carbohydrates, vitamins and proteins in as natural a form as possible. Instead
of drinking soft drinks opt for a bowl of fruit. Also, eating whole grains
instead of processed flours is always a good choice. With proper post-workout
nutrition, you will be able to prevent muscle degradation and weakness,
regulate glycogen repletion, speed up your recovery, and build muscle mass.