By Dt. Manoli Mehta
With the start of 2020 and those well-intention New Year resolutions staring you squarely in the eye, it comes as zero surprise that gyms witness maximum attendance during the month of January. Choosing the right foods after your workout can help you recover more quickly, build muscle and get ready for your next workout.
Here’s a quick guide to making the most of your post-workout nutrition.
When you work out, your muscle use their glycogen energy stores. Some of the muscles use their glycogen energy stores. Some of the muscle proteins also get damaged, especially during strength workouts.
Eating the right combination of carbohydrates, protein, vitamins, and minerals helps speed the process of rebuilding the used glycogen stores, as well as repairing muscle proteins.
If you thought that eating right before working out was all that matters, you might want to hold that thought. Post-workout meals are equally important as they help regain your energy and give your body strength after your energy-draining workout. They can also help with reducing muscle soreness, improving immunity and boost the ability to utilize body fat.
Dt. Manoli Mehta brings you some options of post-workout meals you can try!
1. Boiled eggs
2. Oatmeal with banana and almonds
3. Whole grain toast with almond butter
4. Greek yogurt, berries and granola
5. Fresh fruit with a protein bar
6. Idli with chutney/sambar
7. Grilled chicken with veggies
8. Egg bhurji with toast
Fueling your body pre and post workout is more important than any other meal. If you don’t fuel your body before a workout, you won’t have energy to give maximum performance. If you don’t fuel your body post-workout, you won’t be optimizing muscle recovery and building muscle.
If you work out and really want to see results you need to follow the proper diet or you’ll find it hard to see those abs you’re working hard for. A good place to start is to start eating pre and post workout snacks and take it from there. You’ll feel more energized at the gym and will start feeling less sore in the morning. Stop those zero carb diets, start focusing on healthy eating habits and eating the right amount of macronutrients your body needs for energy, muscle growth and repair.
Drinking enough water before, during, and after your workout can also help with recovery and your next day’s performance. Depending on the intensity of your workout and the temperature of the environment, you may also need an electrolyte drink to replenish sodium and potassium lost in your sweat.