What foods to eat and recipes

What foods to eat and recipes

Eating a nutritious snack or snack can help your body recover after a workout. The best post-workout foods should contain protein, carbohydrates and healthy fats.

A nutritious snack or snack can really hit the stain after a sweat session. And according to the pros, it can also be super healthy! Studies show that eating after exercise can aid exercise recovery and aid muscle growth.

Just keep in mind that what you eat can have a huge impact. Here are the best types of foods to eat after a workout.

When you exercise, you use up your muscles glycogen stores. This is your body’s favorite fuel source, especially during it higher intensity activity. in addition to, studies They show that exercise can break and damage muscles.

Eating after exercise can help you:

  • muscle repair
  • restore glycogen levels
  • grow strong muscles (by increasing muscle protein synthesis + decreasing protein breakdown)

Search Carbohydrate-containing polysaccharides, in particular, can help restore glycogen stores. Eat protein too Helps synthesize glycogen While eating fat can help boost protein synthesis.

Proteins, carbs, and fats are the best post-workout macros. All of these babies are involved in your body’s recovery, which is why it’s so essential that you have the right mix of them. However, some macros may be better than others, depending on your unique goals.

Here are the deets on each.

Reminder: exercise is tearing your muscles and Separation. Protein helps your body rebuild it. Eating enough protein after a workout gives your body strength Amino acids It needs these proteins to be repaired. like that Helps build new muscle tissue.

Professionals from the International Society of Sports Nutrition recommend eating 0.15 – 0.25 grams of protein per pound of your body weight after exercise…and ASAP!

in 2019 reviewIn particular, researchers note that eating protein within a few hours of resistance type exercise boosts rates of muscle protein synthesis. Winning: Also enhances the muscles’ ability to adapt to long workouts.

still 2017 study It was concluded that protein intake either after or Pre-workout has a similar positive effect on muscle strength, hypertrophy and body composition. So, rushing home from the gym for a snack might not be a huge deal.

a 2013 review Also note that those who consumed 20 grams of protein 1 hour before *and* after exercise had more fat-free mass and greater thigh mass than those who consumed dextrose. (But TBF, this is only the protein that rivals pure sugar.)

Your body uses your glycogen stores as fuel during exercise, which is basically the #1 carb destination. So when you cut back on some carbs afterward, those glycogen stores fill up.

According to the International Society of Sports Nutrition, eating .5 – .7 grams of carbohydrates Per pound of body weight during 30 minutes of training leads to healthy glycogen resynthesis.

But how quickly do you deplete your precious glycogen stores? This depends on what you do. for example, Endurance sports make your body use more glycogen of resistance training. So, if you’ve been running, swimming, or cycling for long periods, you may need to eat more carbohydrates than if you were lifting weights.

Search It also shows that insulin secretion – which helps promote glycogen synthesis – works best when you eat a carbohydrate protein at the same time. So, go ahead and grab a peanut butter protein pancake or hummus wrap after your workout.

There is a myth about fitness that eating fat after exercise inhibits the absorption of nutrients. But this is not true! While fats may slow digestion a bit, research does not show that it reduces their nutritional benefits.

One reconsidering It shows that even if you eat a high-fat meal (45 percent of energy is from fat) after exercise, muscle glycogen synthesis is not affected. Although the research is quite old, nothing has been published since then that contradicts this.

Meanwhile, small Study 2022 Of 20 men, eating cheese full of fat boosted rates of protein synthesis both at rest and after exercise. and 2006 study I found that whole milk was better at promoting muscle growth after exercise than skim. AKA, the fat gain may actually promote muscle growth.

As long as you’re not just dropping tubs of trans fat, a little bit of fat won’t hurt anyone. The US Department of Health He recommends getting less than 10 percent of your calories per day from saturated fats for optimal health.

Let’s say the main goals of your post-workout snack are to give your body the nutrients it needs to recover and maximize the benefits of your workout. In this case, choosing food that is rich in nutrients and easily digestible is ideal.

Whether you focus on carbohydrates, high protein foods, or foods high in fat will depend on your unique exercise regimen. Here are some ideas to get started:

heavy carbohydrates

Rich in protein

low fat

Sometimes, a snack just isn’t enough. Here are some easy and perfect meals (or meals nearby) that you can fill up for breakfast, lunch, or dinner:

heavy carbohydrates

Rich in protein

low fat

according to 2013 reviewExperts generally agree that the post-workout period is the most important part of nutrient timing. However, eating before exercise may be important or even just as important in some cases.

But it really comes down to your goals, the type of exercise you do, and while you exercise. For example, when you wake up, your blood sugar levels drop, and you may feel a little tired if you don’t eat at least a snack before going to the gym or jogging.

according to International Society of Sports NutritionMost people can safely exercise without eating first unless you’re going to spend more than 60 minutes at a high intensity. So, even though people are already concerned about rapid heart disease at the moment, this may not be the best thing in all cases.

In general, it’s a good idea to talk to a doctor before skipping meals before exercising. Those with conditions like diabetes or blood sugar investigations need to make sure they have enough fuel, for example.

If you have specific athletic performance goals, talk to a personal trainer or qualified nutritionist who can help you create a diet that works for you.

In general, the same type of foods we’ve listed as post-workout meals will work as pre-workout foods – you may just want to eat a slightly smaller portion or not eat at least an hour before to ensure you don’t overeat. around your stomach.

Research shows that eating post-workout can help restore exercise and boost muscle protein synthesis. Most professionals recommend refueling it within a few hours of sweating.

Exactly what you eat will depend on your unique fitness goals. But in general, it is a good idea to eat a meal that is high in protein after weight training and one that is higher in carbohydrates after endurance activity. When in doubt, speak to a doctor or certified nutritionist.

#foods #eat #recipes

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