Spending time and energy in the gym but not getting the results you want? If that’s the case, focusing on post-workout nutrition may help.
Consuming the right quality of nutrients after exercise makes a whole lot of difference and is just as important as working out or eating any other meal in the day.
This article will cover everything in detail you should know about post-workout nutrition for maximum results.
The importance of post-workout nutrition
Your muscles use stored energy known as glycogen stores during the workout for fuel. That results in the partial depletion of glycogen in your muscles.
Also, lifting weights put stress on our muscle fibers which cause tiny tears known as micro-tears. These micro-tears repair with the help of protein and stimulate muscle growth.
Consuming nutritious food soon after your workout helps the body rebuild its glycogen stores, repair micro-tears, and enhanced recovery.
What is the best time to eat after a workout?
Well, you can eat any time of the day. But when it comes to post-workout nutrition, the timing matters.
Right after your workout, your body’s ability to rebuild its glycogen stores and repair muscle protein you lost enhanced exponentially.
To get the most out of your post-workout meal, try eating your meal within 45 minutes, also known as the anabolic window. The time when everything you eat goes straight into your muscles.
Best foods to eat post-workout
The goal of your post-workout meal is to provide your body with ample nutrients for adequate recovery and maximize the benefits of your workout.
Eating easy digesting foods after a workout helps speed up the process. Research suggests that you should consume between 30 -40g of protein and 1 – 1.5g of carbs per kg of body weight within 30 – 45 minutes after a workout. (1)
Here are some of the best easily digested foods you can eat after your workout.
Some of the best post-workout nutrition meal
As mentioned before, the post-workout meal should consist of protein, carbs, and minimal healthy fats for adequate recovery and muscle growth.
By combining the foods listed above you can make great meals that provide you with all nutrients you need after an exercise.
Here are some of the example of some of the best post workout meals:
The bottom line:
A meal contains a proper quantity of fast-digesting carbs and protein after a workout ensures that you are getting all the essential nutrients your body needs for recovery.
It is also vital to eat your post-workout within 45 minutes, also called the anabolic window.
Now you know everything you need for the best post-workout nutrition. I hope it will help you with your goals.