Why You Need to Eat after a Workout and What You Should Eat?
It is very important to follow a good routine, is try to eat a snack or replenish your nutrients within 15 minutes to an hour after your workout. Many people have a hard time eating too soon after a workout, so a healthy protein shake is a great alternative.
Every time you exercise your body breaks down muscle fibers, and creates small micro tears in your muscles.
In a perfect word, the body repairs these little tears and makes them stronger by the time you hit the gym or go to exercise again. Simply this is how the body continue to progress your fitness.
However, for your body to complete this rebuilding process it needs the proper nutrients, and lots of them.
Accordingly, to most scientific studies the optimal time and number of nutrients needed to be consumed to maximize the recovery process. Ideally, after a workout or exercise session nutrients intake should begin as soon as a possible and continue for about an hour to 90 minutes.
During this time, you should eat 4 to 1 ration of Carbohydrates to Protein. This means that for every 4 grams of carbs you eat you also need 1 gram of protein.
If you consumed too much protein in the process, this will inhibit your body’s absorption of the carbohydrates by slowing the gastric emptying rate. Studies has shown, a little bit of protein helps produce muscle rebuilding amino acids and hormones.
This formula may seem like a complicated system to add to your already hectic training schedule.
However, with very little planning and a few ideas from me, you can make it very easy. One of the favorite recovery tool is a product called Endurox because it contains the perfect 4 to 1 ratio along with many amino acids and vitamins according to Runners connect.
Although, there are other nutrition options to give you some ideas.
If you are at the gym a good suggestion is Gatorade and a power bar. Both are portable and will stay good even in your gym bag, some people don’t have time to visit the gym but they exercise at home, you have a wider range of options. If you prefer liquids, you can go with chocolate milk. Yes, chocolate milk is good for you! I also like yogurt with a bagel or some granola.
Recovery foods can be any foods of your choice but remember to consume after your workout or exercise as soon as possible.
Effects of recovery beverages on glycogen restoration and endurance exercise performance. Williams MB, Raven PB, Fogt DL, Ivy JL. Journal of Strength and Conditioning Research. 17:12-19, 2003.
Effects Of Recovery Drinks After Prolonged Glycogen-Depletion Exercise. Williams MJ, Ivy JL, Raven PB. Medicine & Science in Sports and Exercise. 31(5):S124, 1999.
Early post-exercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Journal of Applied Physiology. 93: 1337-1344, 2002.