Eating to recover: How and What to Eat After Workout
Post workout nutrition is crucial for your body’s recovery from exercise. You need protein, carbs, fat and water intake during this time. If you don’t get enough nutrients then your muscles won’t grow properly or even shrink back down again.
So how do you ensure that you are getting all these nutrients?
First thing first, make sure that you drink plenty of fluids before and after your workouts! Water is essential for hydration, which helps you recover faster. Drinking lots of water will help you lose weight too!
Protein and carbohydrates are two of the most important nutrients for your body to rebuild muscle tissue. Protein builds up your muscles’ strength and endurance while carbohydrates provide energy needed to perform physical activities such as running, jumping, lifting weights etc.
Fatty acids are also very important for building muscle mass but they have different functions than proteins and carbohydrates. Fatty acids are used to produce hormones like testosterone and growth hormone. They also play a role in keeping blood sugar levels stable.
These fats also help keep your skin healthy and prevent wrinkles.
Water is necessary for many bodily processes including breathing, digestion, absorbing nutrients and transporting waste products out of the body.
If you want to lose weight, remember that losing just 1 lb of fat is the equivalent to 3,500 calories so you need to eat at least this amount to lose 1 lb. For most people this means cutting 500 calories from their daily diet but for some people this could be as little as 350 calories or as much as 700 calories each day. Always speak to your GP before starting any new diet plan.
Eating a well-balanced breakfast can help you to lose weight.
Sources & references used in this article:
Eating to Recover: How and What to Eat Post Workout by B Sly – 2014 – breakingmuscle.com
Carbohydrates and fat for training and recovery by LM Burke, B Kiens, JL Ivy – Journal of sports …, 2004 – shapeamerica.tandfonline.com
Food for sports performance by L Burke, G Cox – Allen & Unwin-Australia-1995, 1992 – cpncampus.com
Estimating and addressing America’s food losses by LS Kantor, K Lipton, A Manchester… – Food Review …, 1997 – ageconsearch.umn.edu