When we are exercising their body burns calories for a long time after the session is completed too. Your body is always working on the muscle mass and the fat content even after completing the activity. It turns out that consuming the right nutrients after you workout is just as significant as what you consume before. Which is why it is vital for you to choose what you eat before and after your workout routine. When you’re working out, your muscles burn up their glycogen — the body’s preferred fuel source especially during high-intensity exercises. Your body’s ability to rebuild glycogen and protein is amplified after you exercise. However, recent research has discovered that the post-exercise window to maximise the muscular response to eating protein is wider than initially thought, up to as many as several hours. Furthermore, if you eat a meal rich in whole carbohydrates and protein perhaps an hour before exercising, it’s likely that the advantages from that meal still apply after workout. Additionally, recovery is not just about what you eat directly after working out. When you exercise regularly, the process is ongoing. It is best to continue to eat in small portions, well-balanced meals of carbs and consume protein every 3–4 hours. After your exercise, your body tries to rebuild its glycogen stores as well as repair and again grow those muscle proteins. Eating the right and balanced amount of nutrients after your exercise can facilitate your body to function faster. It’s especially crucial to eat carbs and protein after your exercise routine. Carbohydrates and protein are the two essential nutrients for recovery. Ideally, you want to aim for a 3:1 carb to protein ratio when choosing what to eat. Each macronutrient — protein, carbs, and fat — plays a crucial role in your body’s post-workout recovery process. That’s why it’s important to have the right balance of everything. Exercise contributes to the breakdown of muscle protein. The pace at which this happens depends on the exercise and your level of training, but even trained athletes experience muscle-protein breakdown. Here are a few items that you can eat after your exercises:
– A protein rich shake or any source of high-protein like the Promunch snacks which are available in multiple flavours. Ideally, one should have at least 15 to 30 grams of protein within 45 minutes of working out. Promunch not only has enough protein but also has savoury twists with multiple flavours.
– Greek yoghurt: A single-serve of non/low-fat plain Greek yoghurt provides around 17 grams of protein along with nearly 20% of your daily calcium, a mineral that’s lost during sweating.
– Cottage Cheese: It is filled with sodium to rejuvenate lost electrolytes, so it’s amazing for supporting hydration.
– Edamame: With around 11 grams of muscle building protein in one-half cup (shelled), edamame is one thing to keep on your recovery item list. Boil in the bowl to snack on, keep shelled edamame in the freezer to add into dishes’ stir fry, or toss roasted soybeans into salads and homemade trail mix.
– Chickpeas: With a nice mix of carbs and protein, chickpeas are an ideal recovery item. In just ¼ serving you’ll get 30 grams of carbohydrates and 10 grams of protein. Sprinkle a little over a salad or rice bowl or roast in the oven with your most-liked seasoning for a satiating snack.
– Oatmeal: Not just for your morning meal, oats are a great recovery food to enjoy any time. Each ½ cup serving will provide you with approx 27 grams of carbs and 5 grams of protein. Plus, you’ll get roughly 4 grams of fibre, which will keep you full until your following meal. Top it with fruit, nuts or chia seeds for extra staying power.
If all of the above mentioned snacks seem confusing, you can always binge on guilt-free snacks such as Promunch for a delicious and healthy protein intake. Consuming a proper amount of carbs and protein after workout routines is necessary, any soy snack would also help you do the same. It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.