With so much emphasis on workout nutrition, many tend to overeat after exercise, or too many calorie dense, instead of opting for a well balanced nutritious diet. According to Mr India 2019 bodybuilding title holder Vikram Jadhav, who is also a fitness trainer, post-workout nutrition is just as important as pre-workout nutrition.
“Eat the right nutrients post-workout it’s as important as what you ate before,” he said, listing the reasons why that nutrition makes a difference.
Why is a post-workout meal important?
*decreases muscles protein degradation
*Increases muscle protein synthesis
*Restores glycogen stores
* Improves recovery
What should your post-workout diet include?
Protein helps repair and build muscles.
Eating 20 to 40 grams of protein appears to maximize the body’s ability to recover after exercise
Carbohydrates help with recovery
Consuming 0.5 to 0.7 grams of carbohydrate per pound (1.1 to 1.5 grams/kg) of body weight within 30 minutes of training supports adequate glycogen resynthesis.
fat is not so bad
Whole milk is more effective at promoting muscle growth after a workout than skim milk
Quick and easy post-workout meals
*Grilled chicken with roasted vegetables and rice
*Oatmeal, whey protein, banana and almonds
*egg tortilla with avocado spread on whole wheat bread
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