What you eat after exercise can be crucial to how quickly you recover. Learn more about what to eat after a workout.
What to eat after exercise?
Physical activity requires a lot of energy, and it is hard to recover if the energy level is not replenished within 15 to 30 minutes after completing a workout. Eating even a tiny snack shortly after exercise can help restore energy levels. This article looks at several components of healthy eating after training and describes how they benefit the body.
The importance of food after exercise
During exercise, the muscles use stored glucose, called glycogen, and energy levels are replenished. Endurance sports, such as running, use more glycogen than strength training, such as weightlifting. Proteins, carbohydrates, and healthy fats are essential for recovery after exercise.
Exercise will grow muscles, but the body can only build on existing muscles if they recover after each workout. Consumption of protein after exercise helps the muscles heal and prevents the loss of lean muscle mass, which contributes to a muscular and toned appearance.
Carbohydrates are macronutrients that help the body recharge and restore fuel supply. Consumption of carbohydrate-rich foods may be the best way to reduce the decline in immunity after exercise. Consumption of carbohydrates as part of a snack after exercise promotes glycogen storage. Fruits and vegetables can contain high levels of healthy carbohydrates. It is rich in fiber and rich protein, with a cup that gives 8.14 grams. Quinoa is an excellent choice for people who regulate blood sugar.
It will help if you consume plenty of carbohydrates, as they quickly replenish glycogen levels.
What about fat?
Many people believe that the consumption of fat after exercise slows down the digestion and absorption of nutrients. You should limit fat intake after training, but it is unlikely that low-fat levels inhibit recovery.
According to research published in 2017, as little as 9 grams of milk protein may stimulate protein synthesis in the muscles, which helps with recovery after exercise.
Apart from milk, dairy products that are rich in protein:
- Greek yogurt
- ricotta cheese
- cottage cheese
Researchers concluded that although milk and soy proteins help a person maintain and build muscle mass, milk proteins were more effective in supporting the rapid growth of muscle mass.
Omega-3 fatty acids
Research suggests that omega-3 fatty acid supplements help increase muscle protein synthesis and muscle cell size in healthy young and middle-aged adults. Oily fish, including salmon, are rich in omega-3 fatty acids, and Tuna also contains high levels of fatty acids. Other evidence shows that oil extracted from oily fish can help reduce muscle soreness after strength training. A 2016 study found that consuming 6 grams of fish oil every day for one week before starting strength training reduced muscle soreness.
Water ensures that the body gets the best possible benefit from exercise.