The holidays ended and many people started to work again. According to the structure of the body and some health problems, they choose what to do to be in shape. But sometimes they forget that choosing foods to eat after intensive workouts is very important.
What we consume after a workout in the gym, for example, can help you recover faster, make muscles and prepare for the next activity.
When you exercise, your muscles use glycogen stores and body proteins, which must then be re-purchased. “Eating the right combination of carbohydrates, proteins, vitamins and minerals helps speed up the process of recovering used stocks,” said Vanessa Vallotina, a certified dietitian in the United States. In her words, sportsmen must include healthy fats in their meals. This can be done by fat-soluble vitamins or certain foods.
What to eat after workout depends on the type, duration and intensity of the exercises. “Eating more carbohydrates is recommended for those who run or ride a bicycle for nearly one hour of running or cycling – lasting for more than an hour,” the nutritionist told Healthline. She also points out that after strength training, more proteins combined with a moderate amount of carbohydrates have to be combined.
“The ideal time to eat after a workout is within 45 minutes, but the benefits can be seen within 2 hours after a workout,” said Valtolina.
Experts advise you to think in perspective. Unless you are an athlete, post-workout nutrition is not as important as other factors, taking protein, carbohydrates, fats and other micronutrients during the day. So when you eat, you need to keep in mind what you are aiming for. If you need protein, you have to choose the things that contain them. On the other hand, vegans and vegetarians need to eat protein from different sources throughout the day to get enough essential amino acids.
Be careful with packed foods after workout, many of which have added sugars. You read the contents of the so-called energy bars. If you are sporting for 30-40 minutes and do not load too much, you should not be trampled afterwards.