Post-Workout Meal: What You Should Eat After Heavy Training

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Many athletes neglect the post-workout meal thinking there will be time to eat food after showers and the trip home. It is a mistake to end the routine because the metabolism cries to regain strength for the next session. Give your body the best fuel according to the advice I offer here. Even if you are not an athlete but just a person who trains a lot for fitness and health, you should be very conscious about what you eat after training. Here are some tips to follow.

1 – Have Meals Prepared

There is no more annoying than finishing a grueling physical workout and finding that you have nothing on hand to eat on the way home. Ideally, unless your fitness area is very close to your home or you exercise at home, you should take your food to the gym in a container and eat it to end the session. Plan your meals ahead, including post-workout meals, and you will be eating what you want and need without resorting to inconvenient snacks or food for your diet.

2 – Make Protein at Least Half of What You Eat

Protein is the food of muscle and has excellent restorative properties for tissues. If you do not eat proteins, there will be no progress in the gym, even if your goal is not to increase muscle mass. At least 50% of what you eat should be protein coming from lean meats, fish, chicken, and soy. Pair it with vegetables and fruits as they provide you with nutrients, vitamins, minerals, and fiber and are very necessary for metabolism and digestion. You can add a protein shake, but I do not advise mixing the food with it since you are combining two sources of protein at the same time; your best strategy is to eat protein throughout the day on several occasions instead of one time.

3 – Include carbohydrates

If there are no carbs, there will be no energy, and no energy means that you cannot perform well in the gym session. Eating only protein is not enough to nourish a body that is trained. You should eat carbohydrates coming from pumpkin, brown rice, unsweetened cereals, and oatmeal and fruits also have their share of carbohydrates. You should avoid pasta, flour, and bread.

4 – Don’t Delay More than Forty Minutes of Eating Food

A moment after training, called the anabolic window, is when the body demands food avidly and assimilates food quickly. Take the opportunity and offer quality food in form of protein, fiber, and carbohydrates; there are staple foods. By doing so, you not only replace the energy of the body spent in a gym session but also prepare for the next one.

5 – Drink Water

Water is essential to maintain homeostasis as it stimulates the renal system and produces constant hydration, so you should drink water during training and then maintain fluid levels in the body constantly. Accompany your intake with plenty of water intake or dietary juices without added sugars.

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