Health-conscious individuals can spend a lot of time planning and scheduling their workouts to get the greatest possible benefit. But an intense workout also requires focusing on your post-training nutritional needs, which includes when and what to eat to replenish your body’s energy stores, while also supplying the nutrients to rebuild and repair damaged tissue. Several studies have shown that adding foods in the right combination within an hour or so following exercise will promote a positive response by reducing muscle protein breakdown (Aragon and Schoenfeld, 2013). Even if you’ve eaten earlier in the day, a small post-workout snack balanced with protein and carbohydrates may help enhance muscle repair and recovery.
Effective Post-workout Nutrition
When considering a post-workout meal or snack, the timing and content can vary depending on personal preferences, tolerance and individual constraints (SCAN, 2010). It’s best to experiment and make adjustments that take into account the intensity of the workout, goal of training (e.g., to build muscle, lose weight) and feasibility of eating an appropriate meal. As a general rule, you want to aim to balance proteins and carbohydrates, while avoiding excessive amounts of fat and high-calorie processed foods.
Here are some good post-workout meals/snacks ideas:
-Fat-free Greek yogurt topped with fruit
-Graham crackers with peanut butter
-Low-fat chocolate milk
-Stir fry with grilled chicken, vegetables and brown rice
-Breakfast burrito on whole-wheat tortilla with scrambled egg whites, beans, low-fat cheese and salsa
Some people find it difficult to eat right after exercising due to diminished appetite. In those instances, it may be helpful to incorporate more liquid foods (verses solid) as they are typically tolerated more easily.
In many of the studies on post-workout nutrition, protein has been identified as having the biggest impact on recovery time and muscle repair. Carbohydrates on the other hand aren’t directly involved with exercise recovery, but are instead associated with endurance and energy by restoring glycogen levels following strenuous activity (Aragon and Schoenfeld, 2013).
Proteins are comprised of various amino acid groups and one of those in particular, known as L-carnitine, is cited in research data as a targeted intervention to address the actual mechanical damage within muscle tissue following a workout (Connolly, 2003).Keep in mind that although there are generalized rules to follow for aiding recovery, ideal nutritional intake should be personalized. Tracking your workout efforts, your meals and your energy levels will give you an idea of the right balance for your individual needs.
Beyond the Post-workout Meal
The primary goals of most physical activity are to improve an individual’s health and foster the increase or maintenance of muscle tissue. To get the most out of your workout, you’ll need a variety of nutrients that enhance
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<p> Question by Bridget: Benefits of Exercise – What are the Benefits of Exercise..?
Also, what are the mental benefits of exercise?
Answer by Sonia
Ok, here are some benefits I know:
exercising helps to:
– lower cholesterol levels
– lower high blood pressure reducing the risk of a heart attack
– decrease the risk of diabetes
– lose weight
And to answer your question about mental benefits, so exercising is an excellent way to battle depression. Physical activity causes the brain to release endorphins, chemicals that cause one to feel happy.
Add your own answer in the comments!