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Workout And Meal Plan
post-workout meal
Nutrition plays a major role in building muscle, and the post-workout meal is one of the most important meals in any effective diet. The more accurate you are on a date, and what you eat after exercise, the greater the benefit.
Why is a post-workout meal important?
Weight lifting exercises deplete muscle glycogen stores to provide the energy needed for training. It also causes damage to muscle tissue as a result of excessive pressure.
After exercise, the body begins to rebuild the muscles, repair the damaged ones, and store glycogen in them again. One of the best ways to speed this up is by eating the beneficial nutrients in your post-workout meal.
Eating a meal after a workout helps your body:
Reduce exercise-induced muscle breakdown.
Increased muscle protein synthesis (muscle amplification).
Restore glycogen stores.
Accelerate muscle recovery.
What do you eat after exercise
The ideal post-workout meal should consist of essential macronutrients.
These elements are the core of any healthy diet, but what is the role of each food element in a post-workout meal in particular?
Protein to repair and build muscle
Protein rich foods
Eating enough protein after a workout gives your body the amino acids it needs to repair and rebuild muscle. It also gives you the building blocks required to build new muscle tissue.
Studies have shown that eating 20-40 grams of protein increases the body's ability to recover after exercise.
Carbohydrates
Food rich in carbohydrates
Your body's glycogen stores are used as fuel during exercise, and consuming carbohydrates after exercise helps replenish them.
Consuming 0.7 grams of carbohydrates per kilogram of body weight within 30 minutes after training helps restore proper glycogen synthesis.
Moreover, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbohydrates and protein are consumed at the same time.
Therefore, make sure to eat both carbohydrates and protein together after training in a ratio of 3:1 (protein is one third of carbohydrates).
Healthy Fats
Although some studies indicate that fats do not slow down the process of muscle recovery or storage of glycogen in the body.
However, it is best to limit the amount of fat in your meal after exercise, since fats may slow down the absorption of protein and nutrients.
When do you eat after exercise?
Many experts recommend that you eat within 45-60 minutes after you finish training.
Some studies have found that delaying carbohydrate intake after exercise can reduce the rate of glycogen synthesis by 50%.
Especially if your pre-workout meal was small, or you didn't eat a pre-workout meal at all.
Best post workout food
Best post workout food
As we mentioned that the main goal of this meal is to supply the body with glycogen, and there are some foods that can help in this matter due to their ease of absorption, and they are also great food sources.
And because protein and carbohydrates are the essence of this meal, this is a list of the best foods rich in each of them. You can combine these foods together to prepare the perfect meal to eat after training.
1- Food rich in protein
Beef, Camel, Lamb
Meat of birds like chicken
cheese and dairy
eggs
Tuna
Yogurt
2- Food rich in carbohydrates
sweet potato
brown rice
fruits
oats
vegetable salad
3- Examples of foods that can be eaten after exercise
Grilled chicken breast, a small plate of brown rice and an orange
A can of tuna, with sweet potatoes
Medium bowl of oats with milk
A plate of eggs with two bananas
Cheese with a plate of salad
Conclusion
Nutrition plays a major role in the speed of building muscle, and the meal after exercise and before is one of the most important pillars of any healthy diet.
Therefore, make sure to eat an appropriate meal before exercise and another meal to ensure that the body needs the energy needed to perform the exercises first, and repair and rebuild the muscles secondly.