When you finish your workout you either would want to have something to fuel yourself up or you would shy away from having anything to avoid your hard work in the gym go in vain. But in fact, it is extremely important to eat something healthy within an hour after your workout. If you do not fuel your body after a workout you won’t be optimizing recovery and building muscle which are essential for both muscle building and weight loss.
To feed your body after having an intense calorie burning session is an important to replenish and recover your body and muscles. If you do not take a snack post work out then your body will feed off from the protein in your body. This is why many nutritionist and gym instructors suggest drinking whey protein powder after a workout. Whey protein makes it easier to get the protein right after a workout. You may also add your favourite fruits to the protein shake to make it one of the best post-work out snack.
When we workout, the glycogen in our body gets depleted. Having proteins and carbs right within an hour of workout will reduce muscle protein breakdown and would also reduce soreness in muscles and fatigue.
Also, it is important to note that all type of exercise use carbohydrates for energy which is why muscles get depleted of carbohydrate. Therefore, it is recommended to have a post workout meal which is high in carbohydrates to replenish the energy stores.
And consuming only large amount of carbohydrates will help to promote a large insulin release which will then increase glycogen storage and increase protein repair. So your post work out meal should be rich in both carbohydrates and proteins but it is also important that the meal should be fat-free. Consuming fat after a workout session will decrease the effectiveness of your post workout beverage and also slows down the digestion and absorption of carbs and proteins.
Here are a few options to consider as your post- workout snack:
1) Banana and chocolate milkshake: This one is said to be one of the best post-workout snacks. The drink replenishes tired muscles and at the same time keeps you hydrated. As compared to plain milk or water, a glass of banana and chocolate milkshake has double the carbohydrate and protein content. Bananas are fast-acting carbohydrates which help the body to restore glycogen
2) Eggs: Hard boiled or scrambled, eggs make the perfect post-workout snack. They are high in protein and good fat which helps in muscle recovery and growth.
3) Almonds: Almonds are rich in protein and is great to have after a workout session. You may also keep a jar of almonds in your gym bag to have them after your workout routine.
Apart from having a high protein and high carb post workout meal it is also important to keep yourself hydrated. This is because our body lose a lot of fluid through breath and sweat while working out. If you donot drink sufficient water after your workout your body may become dehydrated which may cause fatigue, nausea and cramps. You may also opt for no sugar fresh fruit juices to keep yourself hydrated.