Nutrients for post workout recovery

Author: Preeti DesaiPosted on 04-07-2014

Recovery foods after exercise are essential for muscle and tissue repair and strength building.

You lose a lot of fluid during exercise you should replace some during exercise, and an easy way to boost your recovery is hydrating yourself post an exercise routine as water is essential for all metabolic functions and nutrient transfers in the body and adequate fluid replacement is important.

Why is it important to eat carbohydrates post exercise?


It is a myth to consider eating only protein to build muscle mass or boost your workout performance.

After exercise the body is depleted of its glucose and glycogen reserves as it used as fuel for the workout and the body starts to break down lean muscle tissue and fat for energy. To prevent muscles being broken down it is vital to eat some carbohydrates after any type of workout.

Body needs Carbohydrates post workout


The body uses its Glycogen stores to fuel muscles function and they get depleted post workout. It is vital to restore Glycogen stores within 30 – 60 minutes post workout to fuel muscles and to maintain normal brain function.

Choose complex carbohydrates like whole grains, beans, lentils, veggies and fruits.

Body needs Protein post workout


Dietary protein are a must post work out as the body needs the essential amino acids required to repair and build muscle tissue.

You may further breakdown muscle tissue if you don’t include dietary protein in your post work out snack or meal.

Does the body need both Carbohydrates and Protein post workout?


Nutrient needs are unique and the type of meal is largely dependent on your workout goals though both carbohydrates and protein are essential following an intense workout.

Body builders need more protein, endurance athletes need both carbohydrates and proteins and for weight loss you may consider nutrient dense complex carbohydrates and protein meals but in limited portions.

Meal timing post work out


It is ideal to eat a snack consisting of complex carbohydrates and protein within 30 – 60 minutes post exercise routine thus your muscles absorb most nutrients.

Eat a light meal that has whole grains, vegetables, beans or lean meat 2 hours post workout to allow for optimal muscle growth and recovery.

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