How important is your post-workout meal? – tips and offers
Optimizing nutrition to accompany your workouts can give you better results! Physical activity affects our bodies because our muscles use their glycogen stores for fuel. Some of the protein in our muscles also get broken down and damaged. After workout our body recovers and tries to rebuild its glycogen stores and repair and regrow our muscle proteins. Choosing the right post-workout meal helps our body in this process.
Post-Workout Meal – Carbs, Protein or Fat?
Combining carbs and protein in the same post-workout meal is essential for the recovery process to take place.
Protein intake involves muscle growth and repair. Consuming enough protein after workout equips your body with adequate amino acids it needs to repair and rebuild protein and muscle tissue. The amount you need for a maximum recovery is between 20 to 40 grams.
Carbs help replenish your body’s glycogen stores. Combining protein and carbs at the same meal causes insulin secretion which helps with glycogen synthesis.
Some would prefer excluding fat from this post-workout meal due to the fact it slows down the digestion process. However, studies have shown that fat does not affect the absorption of nutrients and on the contrary, it might even boost muscle growth. Therefore, having some fat in your meal is ok.
The One-hour Window Gap
After workout there is a one-hour window gap when our body is capable of rebuilding glycogen and protein. The recommendation is to eat right after workout, if not possible, within an hour. Also, when knowing in advance you are unable to eat a proper after workout meal, try investing in your pre workout meal. That can help with a delayed post-workout meal.
Post-Workout Meal – Ideal Choices
The best food to optimize your body recovery is easily digested food. this will help with a fast nutrient absorption. Carbs include pasta, potatoes, oatmeal, rice, quinoa and sweet potatoes. Protein include protein powder, eggs, cottage cheese, chicken, protein bar, tuna and salmon.