Hello and welcome,
Today, we are talking about post workout meal – is it really more important than any other meal, what to eat and when and some healthy ideas.
First, when you are working out, your body use up glycogen stored in muscles, tear muscle tissue, sweat off electrolytes, specially during high intensity training.
Eating foods after your workout helps body to replenish nutrient and recover properly.
Foods containing carbs and protein may help support your muscles after exercise. How much carbs and/or protein depends of type of the workout.
If you are doing endurance sport or activity, you need more carbs. If you are more in resistance training, you need more proteins.
Endurance sport use more glycogen and you might need up to 8 to 12 g carbohydrates per kilogram of weight per day.
On the other hand, at least 1 g of protein per kilogram of weight per day is recommended. Consuming 20 to 40 g of protein three to four times per day should be adequate.
But remember, in any case you need carbs and protein both for proper recover after workout, repair your muscles, provide lost hydration.
Fat is also recommended in post workout meal, but in smaller amounts.
Eating as soon as possible after workout is recommended. Up to 2 hours after workout full meal should be eaten.
But if you can’t eat meal right after workout, you can eat some snack rich in carbs and protein. More about snacks option you can read here – https://my-fit-corner.com/snack-ideas/
Post workout meal ideas
You have plenty of ideas for post workout meals, as long as they provide you with right nutrition.
Depending of the time of the day when you workout, your post workout meal can be different.
For example, if you workout in the morning, you may need bigger post workout.
Some of the post workouts meals include rice, potato, whole grain bread or pasta, meat, vegetables, fruits, beans,…
Discovering which nutritious foods work best for your body post workout is often done through experimenting.
I workout in the early morning and some of the meals from the list below are my favorite:
- Pancake with chicken and mushrooms and some veggies on the side
- Red lentil flour pancake with hummus and roasted chicken breasts and mushrooms
- Toast with tuna and chickpea salad
- Tuna, boiled egg, chickpea, pickles and mayo on GF bread
- Banana bread and egg withes
- Vegan protein banana bread with chocolate chips and 4 egg whites
- Pasta with turkey meat and greens
- Chickpea pasta with minced turkey meat, peas, greens in tomato sauce
- Risotto with chicken/shrimps and mushrooms
- Protein shake and egg sandwich,
- …
Coffee with dates are also my ‘have to’ after workout.
So give yourself a time to discover what best suits you.
Stay healthy and happy,
My fitness corner
