Saturday, February 25, 2012

What to eat & drink after a workout?

I changed my work hours from 7:30 AM to 4:30 PM... It is saving me 1:30 h each day in traffic... I call that improvment! :)

5:45 AM: Waking up
6:15 AM: Leaving the house
6:20 AM: Dropping one monkey @ the day care
6:30 AM: Driving to work. Good thing they offer coffee at the day care, I'm kind of having breakfast in the car... I always take something to eat from home, a bagel or a cereal bar... something not to messy... Don't laugh, I'm driving for one boring hour in traffic... got to find something to do right? :)
7:30 AM to 4:30 PM: Working
4:30 PM: Driving to the day care
5:30 PM: Picking-up monkeys
5:45 PM: Home, preparing dinner for monkeys & baths...
8:15 PM: Monkeys in bed
8:20 PM: Jumping into sports clothes & starting to train...

So... let's just say that trying to add the task to plan meals or snacks after I'm done is another story... BUT... I've read that what you eat after a workout is very crucial.
Ok... where is the chef?

The post workout meal is one of the most important meals for the day which can either improve or damage the overall fitness...  

Why you should eat after your workout?

During a training session, you spend one, two, or maybe more hours depleting your body's energy stores, and pound the muscles. That is why, it's essential to replenish it so that you can recover as quick as possible and begin the next session with ease. Building lean muscles and maintaining them takes a lot of work, and exercise provides you the stimulus to adapt to it. Your body also requires energy from the kind of food which it intakes to supply enough energy.

What to eat after completing your workout?

Besides water, the
best thing to eat after a workout should contain 2 things: protein and carbohydrate. After every cardio and weight training exercises, you need to replenish your body with foods which are high in protein and carbs. Also, keep a note of how many calories you are consuming. Depending on the number of calories burned, you should eat half of that amount. In order to know what to eat after a workout to build muscles, you should strive to consume rapidly-absorbing protein shakes. Apart from these, here are some more suggestions:
  • Eggs and toast
  • Fresh vegetable or fruit juice
  • Brown bread vegetable sandwiches
  • Brown bread chicken sandwiches
  • Low fat ice cream
  • Cottage cheese and fruit
  • Protein or energy bar/shake
  • Cereal and skim milk
  • Vegetable omelet with brown bread
  • Dried fruits and nuts (unsalted)
  • Almond butter & jelly sandwich
  • Yogurt with a half cup of granola
  • 1 cup of cereal with milk & sllices of banana
What not to eat after your workout?

Always stay away from eating any foods which contain fat in them, especially after a workout because it slows down your body's absorption rate (absorb nutrients) and digestion of proteins and carbohydrates.

When should you eat?

In the first hour after you finish the workout, it's considered to be your body's "golden hour", which means that the glycogen stores get depleted and the enzymes convert the glucose into glycogen. This glucose is consumed and replaced in the muscles for lost glycogen. Along with best foods to eat after a workout, replenishing lost fluids through sweat is also necessary.
Within half an hour post workout, you should rehydrate and replace the lost glycogen from your body.

Then you can finally go to bed & start over the next day! :)

No comments:

Post a Comment