You will have heard many times that diet after exercise, and more specifically choosing the right snack, is a must. But where is this claim based and how much truth does it have in it? And finally … what does “suitable snack” mean?
Why does your body need fuel after exercise?
When we exercise, our body works hard and in order to be able to manage this physical exertion it needs hydration and the right kind of fuel. For a start, water replenishes the fluids that the body eliminates through the process of sweating while helping to recover. When it comes to diet after exercise, this is another important aspect, as it can provide the energy needed by the body to rebuild the muscles that were used and strained during exercise.
The importance of proper timing
In general, we can not say with absolute certainty how soon after exercise one should consume food. This, moreover, is directly related to the duration of the training as well as its intensity. It also depends on how hungry you feel and when you ate your previous meal. As a general rule, glycogen stores should be replenished every 45 minutes of exercise. So for someone who exercises for more than 45 minutes continuously, the recommendation would probably be to eat a snack within 30 minutes of the end of the workout.
Snack or regular meal?
If you have a choice between the two, then it would probably be best to opt for a complete meal. In other words, calculate your times so that your workout is placed up to 30 minutes before your breakfast, lunch or dinner. When this is not possible, then eating a snack can at least prevent the feeling of fatigue and supply the body with as many ingredients as possible to support its functions.
What is the proper post-workout fuel after all?
For starters, glycogen stores can be replenished by consuming carbohydrates. Of course, it is enough to talk about the appropriate carbohydrates, such as those that can be found in whole grains, fruits and some starchy vegetables. Similarly, avoid processed carbohydrates such as sugar or white bread, as well as products that, while seemingly innocent, actually contain large amounts of sugar (eg, commercial bars, biscuits, certain cereals, flavored yogurt, standard juices, etc.). ).
At the same time, in order to rebuild the muscles that were strained during the training, the consumption of protein is required. Good sources of protein can be considered lean dairy, chicken, fish, seafood and legumes.
In any case, a post-workout meal should provide the body with adequate amounts of protein and carbohydrates to maintain a balanced blood sugar and prevent depletion.
Another ingredient that is important to have in abundance in your post-workout diet is electrolytes. These are ingredients that are removed from the body through the process of sweating and therefore need to be replenished after the end of exercise. The best way to replenish electrolytes is to eat fresh fruits and vegetables, as well as protein, which is found in foods such as chicken, tofu or yogurt.
Finally, what exactly you need to eat and how much, depend on the intensity and duration of training. In the case of previous aerobic exercise, it is worth focusing on good hydration and electrolyte replenishment. If your workout includes resistance training, then hydration combined with protein intake is the best way to support your muscles.
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