Many people forget that eating after exercise is very important for providing the body with the right nutrients to support recovery and muscle building. In this post, we’d like to show you what you should eat after exercising.
Why You Should Eat After Exercise
People who want to lose weight, in particular, often skip eating after exercise because they believe this enhances the effects of their workout and weight loss. However, this is a misconception.
- The body needs energy, which we provide in the form of food.
- Especially after a workout, the body needs fuel to recover and build muscle.
- Athletes should therefore make sure to eat properly after an intense workout.
- After the physical exertion of exercise, the body’s carbohydrate stores are depleted and the proteins in the muscles have been used up.
- That’s why it’s essential to eat properly after your workout to support your body’s recovery.
- The best time to eat after exercise is about 30 to 45 minutes after your workout. Don’t wait too long to eat, or muscle breakdown may begin. We’ll explain more about this in Chapter 3.
Protein After Exercise
To give your body a boost after an intense workout and promote muscle growth, you should eat certain foods after exercising. We’ll explain which ones now.
- First, your body needs protein to build muscle after exercise. When a muscle is worked, so-called muscle proteins are broken down. You need to replenish these and prevent a protein deficiency.
- To do this, it’s best to eat a small snack right after your workout. This could be a handful of nuts, an oat or almond milk, or a banana.
- For your post-workout meal, be sure to include enough protein. Low-fat quark, chicken breast, cottage cheese, eggs, fish, tofu, or chickpeas are excellent sources of protein. Protein powder is also a good option.
- Experts recommend consuming about 0.8 grams of protein per kilogram of body weight per day.
- If you’re working out to build muscle mass, you should aim for 1.2 grams of protein per kilogram of body weight.
Eating Carbohydrates After a Workout
In addition to protein intake, it’s important to include enough carbohydrates in your post-workout meal. These help the body recover faster by replenishing energy stores and providing new energy.
- If you don’t eat enough carbohydrates after exercise, your body will draw the energy it needs from your muscle mass. This has a negative effect on your workout results.
- Consuming carbohydrates also triggers the release of insulin. This prevents the breakdown of muscle mass and promotes recovery.
- Good sources of carbohydrates include beans, peas, nuts, oatmeal, quinoa, potatoes, rice or almond milk, and vegetables.
- Always combine carbohydrates and protein in a 2:1 ratio—and 3:1 after strength training.
