Maybe you're done exercising and wondering what's the best post-workout meal? Simply read this post to get the solution.
A post-workout meal is crucial because it aids in recuperation, raises glycogen levels, and helps the body replace lost protein from the muscles.
What is the ideal meal to have after working out? This is what we will discover in the following article:
What is the best post-workout meal?
The best meal after exercise is the one that contains protein and carbohydrates, especially protein , where you must eat the equivalent of 3 servings of carbohydrates to one serving of protein, and it is preferable to eat the meal in a short time after exercise, and we explain the importance of this as follows:
1. The importance of protein
Following exercise, it's crucial to consume protein for the reasons listed below:
- It's critical to replenish the protein lost during exercise since the body breaks down muscle protein to produce glucogen.
- About an hour after exercise, eating more protein helps to increase muscle glycogen stores.
- Consuming protein after exercise helps the body get the critical amino acids it needs to create muscle and prevents loss of muscle mass.
2. The importance of carbohydrates
Additionally, it is crucial to consume carbohydrates after working out because they are an essential component of the finest post-workout meal. Here's why:
- The body receives glycogen from carbohydrates, which also replenishes lost amounts.
- Lack of food after exercise lowers the body's glycogen stores, which is bad for muscular growth and recuperation.
- When consumed combined, protein and carbohydrates help the body produce insulin more effectively after exercise, which in turn helps the body produce more glycogen.
- Depending on the type of activity, different amounts of carbohydrates can be consumed afterward. For example, we require less after resistance exercises like weightlifting and more after effort workouts like jogging.
3. The importance of fats
Although eating a lot of fat right after exercise is not recommended, eating a little bit of good fat can help to reduce inflammation that may impact the body and muscles. Just be careful not to overdo it and stay away from unsaturated fats.
Examples of post-workout meals
As it has been shown to us, the best meal after exercise is the one that contains protein and carbohydrates, and this meal can be eaten within approximately two hours after exercise, and you can also eat some snacks if your next meal time is far after exercise, and here are examples of some of these meals as follows:
- Yoghurt with fruits.
- chocolate-flavored low-fat milk.
- a fruit like an apple or a banana with some almond butter on top.
- roast potatoes and green vegetables with grilled chicken.
- sandwich made with vegetables and turkey on whole-grain bread.
- a slice of bread with scrambled eggs and fruit.
- a substantial dish of salad with grilled chicken pieces and some healthy grain bread.
What is the best time to eat after a workout?
After learning about the best meal to eat after working out, it must be noted that doing so as soon as possible helps your body recover its lost energy. The following are some crucial details concerning the right time to eat this meal:
- The meal should be eaten as soon as possible after exercise if the goal of the exercise is to build muscle and the exercises are intense resistance exercises such as weight lifting.
- The meal can be eaten about an hour after exercise if the goal is to maintain body shape and weight and if the exercises include aerobic exercise, for example.
- Some research indicates that eating a meal within half an hour after exercise is the optimal time based on the anabolic state of the body, as the body makes the most use of nutrients during this period, while other research indicates that the anabolic state of the body can continue for 24 hours after exercise.
Drink water after exercise
The American University of Sports Medicine advises drinking water before to, during, and after exercise. After learning the best meal to eat following exercise, we provide you the following advice on how much water to consume:
- It is preferable to drink 2-3 cups of water 2-3 hours before exercise, and drink the equivalent of half a cup to a cup of water every 15-20 minutes during exercise.
- You should drink the equivalent of 2-3 cups of water for every half kilogram of weight lost after exercise, as this weight represents body fluids.
- You can drink sports drinks, which contain some electrolyte, in order to maintain the balance of the body from them in the event of exercising for more than an hour.