Post-workout nutrition is a hot topic. It seems like everyone has an opinion on it, and more research is being done every day. With so much at stake, it's important to know what science says about post-workout nutrition.
Post-Workout nutrition is a hot topic.
Post-workout nutrition is a hot topic.
It's no secret that eating the right foods after a workout can help you recover faster and build muscle, but there are also many myths about what to eat post-exercise. It's important to remember that not all post-exercise meals are created equal--what you choose depends on how long and hard your workout was, as well as any other factors such as age or weight loss goals.
How much post-exercise nutrition you need depends on the length and intensity of your workout, but most experts agree that it should be somewhere between 1.5 grams of carbohydrates per kilogram (kg) of body weight--about 30 grams for an average man weighing 175 lbs., or 55 grams for an average woman weighing 125 lbs.
The importance of carbohydrates after exercise.
Carbohydrates are the body's preferred fuel source, and they help refuel your body after a workout. Carbohydrates also aid in recovery by replenishing glycogen stores in the muscles, which can be depleted during exercise.
The best time to eat after a workout is within 30 minutes of completing your exercise session.
Consuming protein after a workout doesn't help you build muscle.
You've probably heard that consuming protein after a workout is essential for muscle growth, but this isn't exactly true. Yes, protein is important for building muscle and can help you recover faster from exercise--but there's a limit to how much you can absorb at once.
According to registered dietitian Heather Mangieri: "When you eat food containing protein (like meat), your body breaks down the proteins into smaller units called amino acids... Amino acids are absorbed into the bloodstream where they travel throughout the body and eventually reach their destination: either an organ like your liver or muscle tissue."
Since we only have so much room in our stomachs and intestines at any given time, we can only absorb 30 grams of protein per sitting at most--about the size of a deck of cards! If you're having trouble meeting this requirement through food alone (and many Americans do), then consider adding some supplements into your diet instead--but keep in mind that these products tend to be expensive and may not offer any additional benefits over whole foods
Eating fat post-workout isn't necessary.
The truth is that you don't need to eat fat post-workout. This advice is based on the theory that your body needs essential fatty acids (EFAs) to recover from exercise, but that's not true. EFAs are only essential if you're deficient in them--and most people aren't!
The benefits of consuming fats after a workout are twofold: they can help fill you up and provide an energy source as well as vitamins and minerals like vitamin E. However, it's important to note that every person has different nutritional needs when it comes to macronutrients like carbohydrates, proteins, and fats. If you're trying to gain or lose weight then the amount of fats in your diet becomes more important--but for most people who just want better recovery times after exercise then eating some extra carbs after working out will probably do just fine!
How much should I eat after a workout?
How much you should eat after a workout depends on your body size and activity level. If you're an average-sized adult who exercises moderately, the general rule is that 1 gram of carbohydrates per pound of body weight will replace glycogen stores and speed recovery. For example, if you weigh 150 pounds (68 kg), then 68 g of carbs will be sufficient to replenish your glycogen stores after a workout; if you exercise more intensely or for longer than 60 minutes, however, then more than 1g/lb may be required for optimal recovery.
This isn't necessarily something that should be tracked precisely--it's better to aim for "about" this amount rather than trying to hit an exact number every time. The best way to determine what works best for you is simply by experimenting: try eating different amounts (or types) of post-workout food until it feels like enough has been consumed without going overboard or feeling overly stuffed.
The best time to eat after a workout.
The best time to eat after a workout.
It's important to eat within 30 minutes of finishing your workout. Ideally, you'll have a meal that is easily digestible and high in carbohydrates, protein, and fat. This will help speed up recovery by providing the body with the nutrients it needs for muscle growth or repair (depending on what kind of exercise you were doing). You should also make sure that your post-workout meal contains some vegetables or fruit so as not to overload yourself with too much protein or carbs at once--this could lead to bloating and discomfort later on!
You don't need protein supplements, just real food
You don't need protein supplements, just real food.
Protein supplements are expensive, and they don't taste good. If you want to try one, make sure it has a high biological value (BV). The BV tells us how much of the protein we eat can be used by our bodies to build muscle. Most natural foods have a higher BV than processed foods or supplements do because they contain more nutrients that help our bodies use their proteins more efficiently.
If you're worried about getting enough protein from your diet alone, it's important to remember that all of the nutrients needed for building muscle are available in real food--you don't need expensive "fancy" protein powders when there are cheaper options available at every grocery store!
Conclusion
In conclusion, the key to recovery is good nutrition. We recommend that you focus on eating whole foods in moderation and avoid supplements unless they're prescribed by a doctor. Eating right means eating real food like fruits, vegetables, nuts, and seeds instead of processed junk like cookies or candy bars. You don't need protein supplements--just real food!
