Post Workout Nutrition Tips

Post workout nutrition is the most important meal of the day whether you are doing high weight, low weight, high reps, low reps or supersets. You would definitely get the result if you fuel up your body with vital nutrients post-workout.

Importance Post Workout Nutrition

While working out with weights mainly with the heavy once, then your body tends to deplete the stored form of Carbohydrates which is the primary source for muscle contraction while lifting heavyweights. While performing lifting exercises, our muscles tissue tears and cause a catabolic state which is also called Muscle wasting. This process helps the body to rebuilt and start the growth process with the help of post-workout nutrients.

Primary Purpose of Post Workout Nutrition:-

• ·         Replenish the energy source (Glycogen)
• ·         Repairing muscles which are damaged during workout
• ·         Increasing muscle size and quality

There as many other proposed benefits of having proper post-workout nutrition like increasing performance, decreasing soreness of muscles and many other benefits but the primary goals are mentioned above which are the main goals of having good post-workout nutrition.

And then the most important question arises-

• v  When to eat?
• v  What to eat?

When to eat?

After performing various lifting exercises our body tends to damage muscles and this is the time when your damaged muscles and tissues are ready to accept the nutrients to starts their recovery and muscle building process, this ideal time for consumption of your meal is known as ‘Window of opportunity’. In my opinion, you should consume your post-workout meal within an hour after your workout as consuming vital nutrients during this window of time will help you to grow your muscles faster and allow your body to drive a greater amount of protein and carbohydrates to your muscles for the recovery process.

What to eat?

The most frequently raised question which arises for the post-workout meals is ‘What to eat?’. The foods which we can consume should include the proper amount of macronutrients such as Carbohydrates, Protein and fat and these can also be distinguished as Fast- Digestive and slow - digestive. The post-workout meal should include fast-digestive foods which will act and digest faster to deliver vitally nutrients to the body quickly.

Proper intake of protein will help your body to recover faster and it will provide adequate amount of amino acid to the body which will helps you in repairing the breakdown of protein.

Consumption of a handful amount of carbs is more important for those who perform high frequency of workout or the person who perform twice in a day. The high percentage of carbs can also, be helpful for those whose target is to gain weight with less percentage of fat.

Your post-workout meal should also include the proper combination of food and handful of fluid as liquid meal digests much faster than the solid once.

You should limit the fat percentage in your post-workout as fat is slow in digestion which will slowdown the recovery process and would not be beneficial if consumed as post workout meal.

Foods The choice for Post Workout

Carbohydrates

• ü  Rice
• ü  Oatmeal
• ü  Potatoes
• ü  Fruits
• ü  Green Vegetables
• ü  Sweet Potato
• ü  Milk Shakes
• ü  Banana

These are some of the options you can choose from as they are fast digestive food as well.

Protein

• ü  Eggs
• ü  Pulses
• ü  Lentils
• ü  Chicken
• ü  Paneer
• ü  Tofu
• ü  Soya Chunks
• ü  Salmon
• ü  Protein Bars
• ü  Protein Powder ( Plant-based, Animal-based, Whey Protein)

Fat

• ü  Nuts
• ü  Butter
• ü  Dried fruits
• ü  Boiled Rice

Drink More Water

If you are doing proper workout with proper routine and a consuming handful of nutrition with a good amount of protein but still not getting the desired result. Then there would be a loophole in between that is the proper intake of water quantity. While working out your body needs more amount of water compared to your daily routine consumption. Water-resistance helps you to hold your muscle tissue.

To get the maximum the result, your body should be fully hydrated with the help of water and depending on the intensity of the workout you can also switch to the electrolyte drinks which can also help your body to recover and get the maximum result.

Conclusion

If you are fitness freak and want to gain muscle with the help of proper workout and nutrition then you have to take care of the proper consumption of carbohydrates, protein and fats.

It will help in proper protein synthesis, enhance the performance during the workout and improve recovery of muscle breakdown. Consuming proper post-workout nutrition within 1 hour of completion of your workout will help you to get the desired results.

Getting proper sleep is also underrated in all the aspects of getting the proper result. It will help you in recovering from the muscle tears and muscle soreness.