In this brief article we will answer the question “ how soon should you eat after a workout?”. We will also discuss some good post workout meals.
How soon should you eat after a workout?
You should eat within 15-60 minutes after a workout. When you should eat after a workout varies from fifteen min to 2 hours, all depending on how strenuous your workout was. The ability to recover from a workout is hindered if the body is not promptly supplied with the vital nutrients it needs to power the workout.
A protein and carbohydrate-rich snack is ideal for replenishing glycogen stores after exercise. This will supply your body with energy that will work quickly and will last for a long time. A snack should be eaten within 2 hours of finishing a moderately intense workout.
If you’ve just finished an intense workout, it’s best to eat as soon as possible. Certified nutritionist Christopher R. Mohr suggests refueling within fifteen min of finishing an intense workout.
How to refuel Your body after a workout?
Avoid eating a heavy meal right after your workout. If you need to eat something, pick something that won’t weigh you down but will keep you energized. A hard-boiled egg in a pita pocket made from whole grains is another nutritious option.
Avoid eating fried foods and chips, as they are high in oil and saturated fat. Eating these types of foods can make you feel sluggish, which can lead to overeating, even if you exercised before. After a strenuous workout, a nutrition bar is a quick and easy way to replenish lost nutrients and calories.
But beware; many bars have the same number of calories as a full meal. Whether or not you need to eat more after a workout is directly proportional to how hard you worked. Pick a reasonably sized bar that contains only natural ingredients and no added sugar.
To what extent does it matter what you eat after you hit the gym?
Working out depletes muscle glycogen, the body’s primary fuel source, particularly during high-intensity workouts. Because of this, the glycogen storage capacity of your muscles will be reduced to some degree. Muscle proteins are also susceptible to degradation and damage.
Your body’s post-workout focus is on restoring glycogen stores and repairing and regenerating muscle protein. Consuming the appropriate nutrients shortly after exercise can assist your body in recovering from the workout more quickly. Consuming carbohydrates and protein immediately following exercise is essential.
Your health will benefit from doing this:
- Lower the rate at which protein is being broken down in muscle
- Boost Muscle Protein Production (growth)
- Replenish glycogen levels
- Help people get better
Can you recommend a good post-workout meal?
The primary purpose of the meal you eat after your workout is to provide your body with the appropriate nutrients so that it can recover properly and derive the greatest possible benefit from your workout. Nutrient absorption can be increased by selecting foods that are simple to digest.
The food items on the following lists are examples of those that are simple and easy to digest:
- Yeasty carbs
- Milk chocolate
- Grains, including quinoa
- Fruits (such as pineapple, berries, banana, kiwi)
- Cake made of rice
- Whole grains bread
- Vegan or meat-based protein powder
- Fancy yogurt
- Cubed curd cheese
- Energy bar
- Peanut butter and other nut spreads
- Snack mix for the trail (dried fruits and nuts)
What snacks and meals to eat post workout?
To ensure you get the proper nutrients after a workout, try combining some of the foods from the lists above. Some examples of convenient post-workout meals are given below.
- Dinner of grilled chicken, roasted veggies, and rice
- Avocado and egg omelet on a slice of whole wheat toast.
- A dish of salmon and sweet potatoes
- Sandwiches of tuna salad and whole wheat bread
- A snack of tuna and crackers
- Combination of oats, protein powder, fruit, and nuts
- The combination of cottage cheese and fresh fruit
- Pita and hummus
- Rice crackers and peanut butter
- The combination of almond butter and whole grain toast
- Breakfast cereal served with milk (cow’s, almond, etc.)
- A breakfast of Greek yogurt, granola, and berries
- Banana and protein shake
- Bowl of quinoa, sweet potatoes, berries, and pecans
- Snack of string cheese and fruit on whole grain crackers
In this brief article we have answered the question “ how soon should you eat after a workout?”. We have also discussed some good post workout meals.