Does eating after a workout mean that you’ve wasted your effort at the gym?
ABSOLUTELY NOT!!
We’re told over and over again that we’re not allowed to “wreck” our workouts with high-calorie food. However, if you go and think about it, that concept makes little to no sense.
We all know that physical activity requires a lot of energy. But did you know that it is difficult for the body to recover if energy levels are low? Hence it is extremely important for us to fuel our bodies within 15 to 30 minutes of finishing our workout.
Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to repair muscles and build strength for future workouts.
Proteins, carbohydrates and healthful fats are all essential for the body’s recovery.
Here is a list of recommended food items that you should consume post-workout:
- Dairy Protein
Dairy Products rich in protein include: Milk, Greek Yogurt, Ricotta Cheese, Cottage Cheese and Kefir etc.
These proteins can repair new cells, especially those in the muscles. They also contain all of the essential amino acids, which are only available through the diet.
2. EGGS
Nutrients in the yolk tend to stimulate muscles more effectively, so do consume whole eggs instead of just the egg whites.
3. OMEGA-3 FATTY ACIDS
The main source for this is fatty fish, including salmon. Tuna is also a good alternative.
These fatty acids boost the synthesis of muscle proteins and increase the size of muscle cells in healthy young and middle-aged adults. There is also evidence that they help to reduce muscle soreness after resistance training.
4. CARBOHYDRATES
There are many available options for healthful carbohydrates, such as sweet potatoes, grains, fruits, as well as quinoa.
Consuming carbohydrate-rich foods is the best way to reduce the decreases in immunity that can occur after exercise. They also help to promote glycogen storage.
5. WATER
The body loses water and electrolytes while sweating so drinking actually helps to promote performance as well as recovery. Hence, it is important to drink before, during and after exercise.
For your exercise to be more effective, do remember to consume your proteins, carbohydrates and healthful fats post-workout!
Happy working out 🙂
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Not sure where to look for such foods?
Not only does Active Zone provide classes for you to workout, but we also provide delicious meals for you to consume after you’re done!
Check them out now
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