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What to eat after a workout?
Table of Contents
1. When to eat a meal after training
The natural regeneration of the body after exercise takes about 2 days. Studies show that eating a properly balanced meal up to 2 hours after exercise greatly improves this process.2. The importance of carbohydrates after training
Carbohydrates are the main source of energy for working muscles. In the digestive tract, they are digested into glucose and thus absorbed into the bloodstream. The body stores glucose in the form of liver or muscle glycogen. When blood glucose levels drop, the body starts to use energy from the intravenous glucose. However, muscle glucose is used exclusively for muscle work. During intense exercise the body should also use these active ingredients, which after a few minutes of exercise should be supplied.3. The importance of protein after training
Protein is the basic building block of the body. Each intense workout involves the breakdown of this macromolecule. These are absorbed into the bloodstream and used to synthesize protein in the body for some time after the exercise is completed. Protein intake in a post-workout meal ensures that this process is inhibited and muscle tissue is maintained at a constant level.4. Nutrition after exercise during weight loss
Today, it's fashionable to be thin. Women are particularly prone to it. Excessive physical activity promotes faster weight loss, but keep in mind that a well-balanced diet is also very important. During weight loss you should use a reduction diet characterized by reduced calorie intake. Although physical activity is meant to accelerate fat reduction, you should not avoid a meal after exercise. As I wrote above, a post-training meal inhibits the breakdown of muscle tissue.5. What to eat after training?
After-training meal offers: whole grain granola with Greek yogurt, basmati rice with roasted lean fish, e.g. Dorsem, ?? chicken in pairs with starchy vegetables, pasta with turkey and vegetables; full-grain tortilla with vegetables and chicken; yogurt-based cocktail or milk with fruit.6. Summary
Eating a meal consisting of protein and carbohydrates directly after exercise accelerates the body's regeneration and promotes muscle maintenance and muscle protein synthesis. It is recommended that the meal be consumed up to 2 hours after exercise.
