Do you pay attention to your post-workout nutrition? Hopefully you have the urge to grab a water versus a coke or other sugary drinks, after you jump off the treadmill. (Trust me, you’d be surprised!) Providing your body with the proper nutrition post workout, especially if you are trying to lose weight, will either enhance your efforts or reduce them.
According to CNN.com, muscles need carbs to replace the carbohydrates which were stored as glycogen and relied upon during your workout. Complex carbs will revitalize your worn out muscles. Fantastic foods such as edamame and garbanzo beans combine protein and carbs in them. Some studies have shown that this protein-carb combo can help enhance muscle recovery and proper refueling after exercise. When trying to lose weight, protein is a key ingredient for your lunch post-workout because it can keep you from being hungry later.
“It’s tough for muscles to work and recuperate when they’re dehydrated,” says sports nutritionist Jackie Berning, Ph.D., R.D., an associate professor at the University of Colorado in Colorado Springs.
When you complete a workout this should be your post-workout routine:
- Fluid: you must replace what you’ve lost in sweat, drink a lot of water, eat fruit (don’t forget to drink water before and during your workout as well)
- Carbs: The American College of Sports Medicine suggests revamping your muscles between 30-60 grams of carbohydrates within the first 30 minutes after a 60 minute workout.
- Protein: the time you spent working out does not mean you should increase the amount of protein that is suggested. Include protein in your post-workout meal, just not to much.
“If you wait more than 30 minutes, it will take the body longer (about 24 to 36 hours) to refuel muscles,” says sports nutritionist Jackie Berning, who has counseled Olympic athletes and routinely teaches sports nutrition to the Denver Broncos, the Cleveland Indians, and other sports franchises, says the three-point strategy of carbs, fluids, and protein after a workout basically amounts to a balanced meal.
Post-workout nutrition is an important part of strengthening muscle, eliminating fat, heightening endurance and building overall strength. Hopefully, after your workout you are sore, have an increased appetite and are worn out. These signs your body is giving off means it is in need of repair and replenishment in order to recover.
Need additional help? Find a nutritionist near your home who can help design a successful plan for you.
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