Everyone that does sports should remember about their post-workout meal. It’s very important because it affects the recovery processes of your body. Not only does a post-workout meal compensate for the energy, water, and electrolytes lost during a workout but it also improves physical efficiency. The meal will also positively affect protein synthesis and glycogen restoration, inhibit muscle breakdown, prevent injuries, and boost your immunity. We’ve established that a post-workout meal is important so now, let’s look into when and what you should eat after you train.
When to eat a post-workout meal?
There is an abundance of information regarding post-workout nutrition in the world of fitness and healthy lifestyle. Many studies have concluded that it’s best to eat two to three hours after a workout. Keep in mind that it takes even two days for the human body to recover. This is why it’s important to restore the lost nutrition as quickly as possible.
What should I eat after a workout?
Firstly, your post-workout meal should be tailored to your individual needs. The choice of ingredients should depend on the type, intensity, and length of your workout. You should also consider your everyday diet and body conditions (weight, general health, fat and muscle ratio, lifestyle). Post-workout food should contain a significant amount of protein, which is the main building block of the body. Carbohydrates are another important element because they’re the main energy source for muscles. Carbs are converted to glucose in the digestive system, and glucose is stored in the body as glycogen in the liver and muscle. Keep in mind that the sooner you eat carbs, the sooner the recovery processes will begin. You should always eat your post-workout meal, even if you work out is in the evening. Then, the food should be low in calories and eaten no later than two hours before bed.
A post-workout meal recipe
- 1 banana
- ½ cup kefir
- ½ cup water
- ½ cup oatmeal
- 1 tablespoon honey
- 1 teaspoon cinnamon
Mix and blend all the ingredients until they’re smooth liquid.