You go to the gym and exercise hard, and you’re always looking for ways to fulfill your workout plan for that day. Many of us are very interested in what to eat after exercising? But many focus on pre-workout meals. But one thing you need to know is that consuming the right nutrients after a workout is just as crucial as a pre-workout meal.
Here are details about optimal nutrition after training
What to Eat After Gym? Things to be Interested
To choose the right food intake after a workout. The key is to understand how your body has been affected by physical activity. During exercise, your muscles use glycogen stores to fuel their workouts. This results in a loss of glycogen in your muscles. Some of your flesh is also destroyed. After training, your body will try to rebuild glycogen stores and repair and restructure previously destroyed muscles. Eating the right nutrients right after a workout can help your body get things done faster. It is especially important after a workout to get protein and carbs into your body.
That will help your body:
- Minimize muscle destruction
- Increasing muscle protein synthesis
- Restore glycogen stores.
- Strengthen recovery.
Getting the right nutrients after a workout helps you rebuild muscle and glycogen stores. It also contributes to stimulating new muscle growth
Protein – Carbs – Fat
In this section, we will introduce how each nutritional component of Protein, Carb, Fat – is involved in the recovery process of the body after exercise.
Protein helps “Repair and Build” new muscles.
As mentioned above, exercise will stimulate your muscle destruction. The rate at which this happens depends on your training regimen, and even professional bodybuilders with proper exercise regimens, the damage of muscles still occurs. Consuming adequate amounts of protein after a workout will give your body the amino acids needed to repair and rebuild muscle. It also gives you the mass you need to build new muscle tissue.
You should consume 0.3 – 0.5 grams of protein per Kg of bodyweight right after training. For example, if you weigh 70 Kg, the amount of protein to load is 21 – 35 grams of protein for a post-workout meal. Studies have shown that consuming 20-40 grams of protein increases the body’s ability to recover from exercise.
Carbs Support and Recovery
The glycogen stored in the body is used as fuel during exercise, the refueling of carbohydrates after training helps replenish that source of fuel. Your glycogen stores depend on the activity. For example, endurance sports make your body use more glycogen than physical exercise. For this reason, if you do endurance sports (running, swimming, etc.), you need to consume more carbs than a bodybuilder.
Consume 1.1 to 1.5 grams of carbs per Kg of body weight within 30 minutes after the workout ends, at this time the body is in the process of proper glycogen recombination. Moreover, insulin secretion, which promotes glycogen synthesis, is stimulated better when carbs and proteins are consumed at the same time. Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis.
Try consuming carbs and protein at a ratio of 3: 1 (Carb – Protein). For example, every 120 grams of carbs will be eaten with 40 grams of protein. Eating a lot of carbs to rebuild your glycogen stores is most famous for those who exercise regularly, such as twice a day. If you have a day or two between breaks, this is not so important.
Fat is not “BAD.”
Many people think that eating fat after exercise slows down digestion and inhibits nutrient absorption. If fat slows the absorption of your post-workout meal, fat still doesn’t diminish the benefits it brings. For example, one study found that whole milk was more effective at promoting post-workout muscle growth than skim milk (low-fat or nonfat milk).
What’s more, another study found that even after eating a high-fat meal (45% of calories from fat) after exercise, the synthesis of glycogen for muscles was not affected.
A post-workout meal with both protein and carbs enhances glycogen storage and muscle protein synthesis. Consuming 3: 1 (carbs & protein) is the best way to be effective.
Time Of Mealing After The Exercise
Your body’s ability to regenerate glycogen and protein is enhanced after you exercise. For this reason, you should use a combination of carbs and protein as soon as possible after training. So, how long can I eat after exercising?
Although time is not necessarily 100% accurate, according to many experts, the “best post-workout meal within 45 minutes”. People understand that a delay in carb consumption of at least two hours after a workout can result in a glycogen synthesis rate lower than 50%. However, if you consume a pre-workout meal, likely, the benefits of that meal will still work even after training.
Best meal after workout within 45 minutes. However, you can extend this time a little longer, depending on the time of the meal before exercising.
What to Eat After a Workout & Recommended Foods?
The goal of your post-workout meal is to provide your body with the right nutrients to fully recover and to maximize the benefits of exercise. The choice of easily digestible food will promote faster absorption of nutrients. So do you know what is best to eat after the gym?
The following list is an example of foods that are easily absorbed after workouts:
- Sweet potato
- Chocolate milk
- Fruit (pineapple, banana, kiwi)
- Rice cake
- Green vegetables
- Protein Powder from animals or plants.
- Greek yogurt (Greek yogurt)
- Protein bar (protein cake)
- As expected
- Synthetic nuts and dried fruits.
Standard Menu After The Workouts
Combining the foods listed above can make great meals that give you all the nutrients you need after a workout. Here are a few examples of fast and convenient meals for you:
- Grilled chicken served with stir-fried vegetables.
- Fried eggs, bread with a layer of butter on top.
- Salmon served with sweet potatoes.
- Tuna sandwiches and whole grains
- Oatmeal, protein milk, bananas, almonds.
- Fresh cheese and fruit.
- Whole grain bread and almond butter
- Protein milk and bananas.
- A bowl of quinoa with berries (grapes, acne, plums, cherry, etc.) and walnuts
Do Not Forget to Drink a Lot of Water
When you provide a sufficient amount of water to the body, it will ensure the environment inside your body is always optimal, and the training will have the maximum results. During exercise, your body will lose water and electrolytes through sweat. Replenishing after a workout can help restore and ensure performance. Water is especially essential for fluid replenishment if your next workout will start within the next 12 hours. Depending on the intensity of your training, water, or some electrolyte drinks are recommended to add to the amount of fluid lost during exercise.
It is essential to provide water and electrolytes after training to replace what was lost during your workout.
You are consuming the right amount of carbs and protein after a workout is essential. It will stimulate muscle protein synthesis, improve recovery, and boost performance during your next workout. If you are unable to eat within 45 minutes after exercising, remember not to starve for more than 2 hours. Finally, replenishing lost water and electrolytes helps you perfect the overall picture and optimize your workout benefits. This is all you need to know for the gypsum question: what should most people eat after a gym? To ensure the effect, try and rotate the menu suggested above.