What Should I Eat 30 Minutes after a Workout?
Eating after a workout should is important, it is recommended that you eat at least 30 minutes after the workout. Regular exercise helps maintain healthy body weight, retain vital muscle mass and can reduce cardiovascular diseases, stroke, and obesity. The burning of calories during intense physical activity and reducing the number of calories you eat creates a calorie deficit that can lead to weight loss. But when it comes to fitness, there seems to be a lot of confusing and conflicting advice out there.
Since strenuous exercises take their toll on your joints and muscles, you need to choose your post-workout meals wisely to help replenish and strengthen your body.
What Your Body Needs During Exercise?
Both mild and intense exercises need energy. Carbs maximize your body’s ability to convert starch into glycogen and energy. Since glycogen is the fuel that you need to exercise successfully, it’s essential to consume some form of carbohydrates before beginning your sessions.
Experts recommend starting with mild exercises and balancing your workouts with proper nutrition to meet your long term needs. Lifting heavier loads than your body can support is a recipe for disaster as you’ll become more prone to injuries. While proteins help build the target muscles, calcium is necessary for strengthening your bones and increasing your overall strength.
The Importance of Replenishing the Minerals
Good dietary intake helps to replace the minerals lost when you sweat. Eating after a workout fulfils the need to replenish the glycogen and sugar that your body loses during exercise. As your muscles endure this physical stress, your body consumes proteins, carbohydrates, calcium, and vitamin C to maintain energy and to rebuild muscles.
How to Get These Minerals Back
Sweating during exercise releases toxins and endorphins. But you also lose a significant amount of nutrients which is why post-workout nutrition is so important. While it’s normal to lose water during exercise, the significant mineral loss can lead to an imbalance that impairs your physiological functions. Take the right steps to replace the following nutrients 30 minutes after a workout.
Most people often overdo their exercises. Although it’s important to train hard, failure to strike a balance between training intensity and recovery can leave you sore, tired, and unable to work up the desire to go the gym the next day. The intensity of exercise that your body can handle depends on your innate strength and endurance. Consuming carbohydrates after exercising promotes recovery by encouraging protein production.
Remember to eat the following foods immediately after a workout:
● Whole-grain breakfast cereal
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When your body cannot find sufficient energy to fuel your exercises, it begins searching for it elsewhere. By depleting the energy reserved in your muscles, you navigate to a catabolic state, leading to an inability to handle simple tasks due to fatigue.
You are eating to live through the workout and avoid hitting the proverbial wall when your glycogen stores are depleted. Since your body has just accomplished a major feat, you need foods that replenish your protein and energy levels.
2. Vitamin C Is Lost During Sweating
Vitamin C helps repair tired, worn-out cells and muscles. However, your body cannot store this mineral and that’s why you need a regular supply through the following foods:
Besides protecting your body from free radicals, Vitamin C has many antioxidants that help in post-exercise recovery. It’s a key ingredient when forming collagen that builds muscles and repairs your tissues. Hydration is also critical in your post-workout routine since water helps keep the stress and cortisol levels low.
Modern gym equipment comes with a calorie calculator that helps you to determine the number of calories that you burn in every session. However, if you aren’t careful, poor food choices can ruin all your hard work. Avoid meals after a workout that are loaded with fibre, sugar and/or saturated fats that are quite hard to digest.
Calcium is an integral part of your skeleton as it provides support for your muscles. Strong bones facilitate your participation in sports activities and reduce exhaustion while exercising. Calcium also helps your nerves to work efficiently and helps maintain high energy levels after an exhausting workout.
Consuming the following calcium-rich foods can help your muscles and bones to gain strength:
● Dark-green leafy vegetables
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Besides eating to live, you need to consume foods that produce energy and provide the necessary building blocks to develop a sturdy skeletal structure. Even if you have strong muscles and bones, your sternum is quite delicate. Strenuous weight-lifting exercises can result in sharp pains caused by inflammation of the cartilage.
A combination of yogurt and other carbohydrate-rich foods makes a great post-exercise snack. Having such an easily digestible snack whenever you take a break is better than exercising on an empty stomach.
4. Build Muscles with a Protein Smoothie
Fruit smoothies are packed with nutrition and fibre, making them the ideal solution for replenishing minerals after a workout. If you’re looking to make the ideal protein smoothie, try using almond milk since it’s low in calories. Protein smoothies are essential as they:
● Build strong ligaments and tendons
● Prevent muscle loss
● Heal small wounds and micro-tears
● Promote the development of lean body mass
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Avocado smoothies provide the ideal nutrition that also helps protect the heart. Just like nuts and olive oil, avocados contain soluble fats that eliminate cholesterol from your body. Load the blender with your favourite fruits and unfrozen vegetables before adding the whey protein powder.
Adding whey protein to your fruit smoothie leads to a nutritious protein shake that you can drink before or after a workout.
Energy drinks are convenient, especially if you have limited time and are looking to hydrate immediately. But consuming sugary foods inhibits your body’s ability to burn fat. Making your fruit smoothies with a whey protein base aligns your weight with your BMI and helps you to gain strength in the long run.
Maintain a Healthy Workout Regimen
By eating after a workout, your body gets sufficient time to digest and convert the nutrients into energy, so you’re revitalized and ready for the next session. What some people consider strenuous exercise might be too mild for others. It’s best to ask a gym instructor to recommend the proper post-workout meals for you.
To learn more about healthy eating after a workout, check out Adam White Personal Training for more information and to schedule a consultation.