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Which meals are appropriate post-workout? Importance of eating after exercise
Table of Contents
1. When it is appropriate to consume a meal after exercising
The process of bodily regeneration after physical exertion typically lasts around two days. Research indicates that consuming a balanced diet within two hours following exercise significantly accelerates this process. The meal should be tailored to the individual needs of the athlete, depending on the type and intensity of the workout, as well as individual bodily characteristics such as health status, training level, weight, fat and muscle tissue content, and lifestyle, along with the daily meal plan.2. The significance of carbohydrates after training
Carbohydrates are the main source of energy for working muscles. In the digestive tract, they are broken down into glucose and absorbed into the bloodstream. The body stores glucose in the form of liver or muscle glycogen. When blood glucose levels drop, the body begins to use energy from intravenous glucose. However, muscle glycogen is used exclusively for muscle work. During intense exercise, the body uses these reserves, but after exercise, they must be replenished. The fastest glycogen replenishment occurs immediately after exercise, so it is recommended to consume carbohydrates within 30 minutes after training. The faster the food is consumed, the faster the regeneration processes begin. However, it should be noted that the fast intake of carbohydrates after training is important only for people who train within 24 hours. In the case of longer breaks between training sessions, carbohydrate intake is not as important. In the case of daily training with high intensity, it is recommended to choose carbohydrates with a high glycemic index, as they are quickly released into the bloodstream. Products with a high glycemic index include dried fruits, bananas, grapes, 100% fruit juice, sweet potatoes, potatoes, carrots, pumpkin, white bread, white rice, and rusks. In the case of training sessions with low or medium intensity, performed every few days, it is better to choose carbohydrates with a low glycemic index, such as whole-grain products and non-starchy vegetables. The amount of carbohydrates that should be consumed after training depends on the intensity of the training. The more intense the training, the more carbohydrates should be provided after exercise. The fastest rate of glycogen replenishment is observed when carbohydrates are provided at a rate of 1.0-1.85 g/kg body weight per hour. The presence of carbohydrates is important not only immediately after training but also in subsequent meals throughout the day.3. The importance of protein after physical exertion
Protein is the fundamental building block of the body. Each intense workout involves the breakdown of this macromolecule. This breakdown process continues for some time after the completion of the exertion. Providing protein in a post-workout meal ensures that this process is halted and muscle tissue is maintained at a constant level. In the digestive tract, protein is broken down into its components, amino acids, which are absorbed into the bloodstream and used to synthesize intracellular protein. The regulation of muscle protein synthesis (MPS) maintains and increases muscle tissue. This process is sustained by proteins absorbed from food. This process is short-lived and lasts for about 4-5 hours after a meal. Physical activity prolongs the protein synthesis process and increases its intensity. The recommended amount of high-quality protein for athletes ranges from 1.2 to 2.0 g per kilogram of body weight. Protein should be evenly distributed across the day's meals. It is recommended to consume 20-25 g of protein in each meal. The greatest influence on the regulation of MPS after exertion is leucine. Leucine is an essential exogenous amino acid. Among athletes, the phenomenon of the so-called leucine threshold is known. In order to have an impact on MPS, the protein from food must contain an adequate amount of leucine. The amount of this compound partner required to reach the leucine threshold depends on individual factors such as age or level of physical activity.4. Nourishment following exercise during weight loss
Modern society promotes thinness. Women are particularly often involved in this trend. Additional physical activity accelerates weight loss, but it is important to consider a proper balanced diet. During weight loss, one should use a reduction diet characterized by reduced calorie intake. Although physical activity is meant to accelerate fat reduction, one should not avoid a meal after exercise. As mentioned earlier, a post-exercise meal inhibits the breakdown of muscle tissue. As muscle mass increases, so does the body's energy demand. Muscles require energy for daily functioning. Additionally, a larger muscle mass affects the appearance of the figure.5. What food to consume post-training?
Recommended post-training meals: – whole grain granola with Greek yogurt, – basmati rice with roasted lean fish, e.g. cod, – steamed chicken with starchy vegetables, – pasta with turkey and vegetables, – full grain tortilla with vegetables and chicken, – yogurt-based or milk cocktail with fruits.6. Summary
Following strenuous exercise, consuming a meal containing protein and carbohydrates accelerates the body's regeneration process, promoting muscle maintenance and muscle protein synthesis. It is recommended that this meal be consumed within 120 minutes post-exercise. It is worth noting that post-workout meals are equally crucial during weight loss, where the faster metabolism and quicker utilisation of macronutrients by the body expedite the process of replenishing energy reserves lost during training. However, it is essential to remember that a holistic approach, where a properly balanced diet and regular exercise form the necessary foundation, is key to success.
