Squeezing in a daily fitness regime along with a well planned diet, into a fast paced lifestyle is not easy. However what you eat and do not eat after a rigorous workout session is extremely important, especially if you need to attain your fitness goals.
Your post workout meal is an important element of your dieting plans. This is because as you undertake rigorous workout sessions, the body tends to lose its energy and muscle mass.
A proper diet after workout helps the body in replenishing the energy and glycogen reserves and enhances muscle recovery. So what foods should a post workout diet contain?
For replenishing the essential nutrients and restoring the energy levels after a rigorous cardio or strength training workout, your post workout meal should contain a right mix of proteins and carbohydrates.
While you may shudder at the thought of having excess carbs in your diet, the truth is that carbohydrates are an extremely important part of your post workout nutrition.
They help the body in replacing the glycogen stored in the muscles and raise the insulin levels to allow faster movement of nutrients into the muscle tissues. An absence of adequate carbohydrates may cause damage to the body and bring about break down of muscle tissues.
This however does not give you the liberty to start munching on sugary snacks and drinking aerated drinks. You need to stick to good b with redeeming nutritional qualities like vitamins and fiber.
Whole wheat bread, baked potatoes, fruits, legumes and brown rice are some of the examples of complex carbohydrates that are beneficial for the body. It is essential to include around 100-200 grams of carbohydrates in your diet after a workout.
In addition to carbohydrates, proteins are also an integral element of an after workout meal. Not only does it double insulin production but the proteins also help in providing essential amino acids.
This helps in replenishing muscle glycogen and optimizes muscle healing.
Moreover the proteins keep you full and you do not feel the need for excessive snacking after workouts.
Whey protein powder, eggs, tuna and chicken are some good sources of protein. The ideal carbohydrate to protein ratio in a post workout meal is four grams of carbohydrate for every gram of protein in the diet.
Along with carbohydrates and proteins, you also need to hydrate your body by drinking fluids like water and soups. These fluids are essential for avoiding dehydration and optimizing post workout recuperation. To replace the glycogen, fluids and other essential nutrients, it is best to have a post workout meal within one hour after your routine ends.