Plan the best Post-Workout Diet

All ripped after a great tiring workout, eh!? When planning for a great body, there’s a lot that goes into achieving it. Consuming a proper amount of carbs and protein after exercise is required to fuel and refuel your muscle protein synthesis and improve recovery. 

The food that you consume post-workout is as essential as the food you consume before leaving for the gym. Are you giving enough attention to the same? 

Let’s talk about the foods that you should consume post-workout to optimise nutrition:

1. Carbs

Carbs basically help with the recovery of the muscles. Your body’s glycogen stores are used as fuel during your gym session or live online workout class sessions and consuming carbs after your workout helps replenish them. In fact, consuming proteins and carbs together is even better with insulin secretion that furthermore helps stimulate glycogen especially after an endurance sports activity. 

Some foods that you can consume in the form of carbs  – sweet potatoes, chocolate milk, quinoa, pasta, whole grain bread, and rice.

2. Fat

Many people think that eating fat after a workout decelerates digestion and hinders the absorption of nutrients. While it might be a good idea to incorporate fats in your post-workout meal as it will not reduce its benefits. For example, whole milk can be better than skim milk. But make sure you limit the intake. 

Some foods that you can eat  – avocado, nuts, seeds, etc.

3. Proteins

Protein helps in repairing muscles. Exercise triggers the tearing of muscle protein. The rate at which this happens depends on the type of exercise you perform and the intensity at which you perform it but even well-trained athletes experience muscle-protein breakdown. We have all studied while in school that proteins are building blocks required to build muscles. Increasing your protein intake after a strenuous workout session, gives your body the required amino acids it needs in order to repair and rebuild these proteins.

Foods to be consumed in the form of protein – animal or plant-based protein powder, greek yogurt, salmon, cottage cheese. 

Summary

Finding what healthy foods work best for you post-workout will be through trial and error but having an adequate amount of water is extremely important at all times. Our pre-workout app for beginners ensure proper nutrition intake.Having a nutritional intake plan in place for yourself  will create the kind of success you want, post and pre-workout diet. This is why you need an online fitness training program and a coach to guide you through your fitness journey. Go to TotallyFit and start your journey right away.