Recovery Foods: What to Eat Post-Workout
Post-Workout food is your body's tool to refuel and repair itself. So what are they? Why are they important? When should you eat them? The team at Hybrid is here to help with this list of 7 highly effective foods you should be eating post-workout.
The foods you eat provide nutrients responsible for building muscle. When you work out your body enters a catabolic state, breaking down your muscles. When your body is resting it enters an anabolic phase and begins repairing and rebuilding those muscles making them bigger and stronger. It is important that you fuel and refuel your body with foods that will be the most beneficial with the best nutrients and not just empty calories.
So what should you eat post-workout? The first 15 minutes after a workout is the best time to consume carbohydrates. Glycogen is a source of energy created from the breakdown of sugars and glucose and then used by your body to fuel your workout. As you exercise your body drains the existing glycogen stores. It is recommended that you take in about 100-200 grams of carbohydrates after any endurance exercise to help rebuild the depleted glycogen. If you eat a post-workout meal that is too low in carbohydrates you risk your body breaking down muscle tissue for fuel. It is however suggested that your post-workout meal be low in fat. Dietary fat slows down carb and protein absorption and minimizes anabolic effects of insulin. Protein is the most important nutrient to eat during the recovery process. It helps repair exercise-induced damage to muscle fibers, supports training prompted adaptations in muscle fibers and refuels energy stores. You should aim to take in 1 gram of protein per pound of targeted body weight daily. Below is a short list of 7 things that help alleviate pain and lessen time recovering after a workout.
Blueberries- loaded with antioxidants, blueberries prevent free radical damage to your muscles
Water- being adequately hydrated prevents cramps, fatigue, and dizziness. It is recommended to drink 7-10 ounces for every 10-20 minutes of activity
Potassium Rich Foods- Potassium is lost through excessive sweating and dehydration. Eating foods rich in potassium will help prevent muscle cramps. Some good post workout options include leafy greens, bananas, potatoes, and protein-rich foods.
Tart Cherry Juice- Drinking tart cherry juice has been found to decrease muscles soreness and inflammation. Try drinking 1 glass before or after a workout.
Salmon- Rich in fish oil and omega 3 fatty acids, salmon aides in many anti-inflammatory processes. It also increase anti-inflammatory eicosanoids which are made by oxidized fatty acids.
Fast Digesting Carbs- after a workout glycogen stores are tapped out, so ingesting white starches or fruit creates an insulin spike which refuels glycogen stores
Whey Protein Powder- this is the most popular source of protein, especially post-workout, because it is convenient, easy to mix, and has a rapid absorption rate
HYBRID FITNESS RECIPE HIGHLIGHT
Apple Pie Protein Shake
1 Scoop of Vanilla Protein Powder (Try Bodytech Whey Tech Pro 24)
1 Apple, cored and seeded
1/2 tsp cinnamon
1 cup unsweetened almond milk or water
5 ice cubes
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