If you are not sure when to eat and what to eat after you’ve worked out, here is what experts say.
To reap the benefits of your workout routine –whether it is your morning run, a HIIT session or a walk around the block, there are some things you can do to boost your energy levels, sleep quality, endorphins and much more.
If you are looking for a method that will replenish your muscles, heal the microtears and soothe the muscle ache, as usual, healthy eating is your medicine. What you eat, and when you eat after you’ve worked out can maximize your workout sessions.
Did you know that skipping a post-workout meal can be compromising your fitness goals? While doing it once now and then, won’t cause too much damage, if it becomes a habit you could be missing out on the chance to reap all its benefits.
When to eat after a workout?
It will largely depend on how intense is your workout, if you’ve just completed an intense session, you should aim at eating 15 minutes after you’ve completed it. For mild-impact workouts, you can extend the window up to 30 minutes and for low-impact workouts, it could be wise to wait up to one hour.
What are the best post-workout foods?
The types of foods that will promote recovery are carbs, protein, but your body also needs fat, electrolytes and hydration.
- During the first 15 minutes, you should aim at eating fruits and yogurt –they are rich in simple carbs that will prep your muscles to absorb the more complex nutrients.
- For the first 30 minutes, monosaturated fats and polyunsaturated fats are great, think of hemp, pumpkin seeds, vegetable oils, nuts and fish.
- The first 45 minutes, including plant-based proteins, antioxidant-rich foods, legumes, tofu, leafy greens, whole grains, and quinoa, will help you regenerate cellular tissue.
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