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Many people forget that eating after exercise is very important to help the body regenerate and build muscle with the right food. In this post we would like to show you how you should eat after exercise
Why you should eat after exercise
People who want to lose weight don’t eat anything after exercise, because they think that the training and weight loss effect is enhanced that way. However, this is wrong.
- The body needs energy. We supply it with energy in the form of food.
- After exercise, the body needs fuel to regenerate and build muscle.
- Athletes should therefore make sure they eat properly after an intense workout.
- After the exertion of sport, the carbohydrate rich are empty and the proteins in the muscles are used up.
- Therefore, be sure to eat properly after exercise to help the body recover.
- The right time to eat after exercise is about 30 to 45 minutes after your workout. Do not wait too long to eat, otherwise muscle breakdown may start. We explain more about this in the third chapter.
Protein after exercise
To do your body some good after an intense workout and to promote muscle building, you should eat certain foods after exercise. We will now explain what these are.
- For one thing, the body needs protein to build muscle after exercise. When a muscle is used, so-called muscle proteins are broken down or broken down. You need to replenish these and counteract a protein deficiency.
- The best way to do this is to eat a small snack directly after the training session. This can be a handful of nuts, an oat or almond drink or a banana.
- When you eat after your workout, make sure you include enough protein. Low-fat curd cheese, chicken breast, cottage cheese, eggs, fish, tofu or chickpeas are excellent sources of protein. Protein powder is also good.
- If you are exercising to build muscle mass, you should set the protein level at 1.2 grams per kilo of body weight.
- If not enough carbohydrates are eaten after exercise, the body draws the energy it needs from the muscle mass. This has a negative effect on the training result.
- The consumption of carbohydrates also has the effect of releasing insulin. This prevents the breakdown of muscle mass and promotes regeneration.
- Beans, peas, nuts, oatmeal, quinoa, potatoes, rice or almond milk and vegetables are good sources of carbohydrates.
- Always combine carbohydrates and protein in a 2:1 ratio – 3:1 after exercise for muscle training.
Eating carbohydrates after exercise
In addition to protein intake, sufficient carbohydrates are important in the meal after exercise. These help the body to recover more quickly because they fill up the stores and give new energy.
