For one, it's important to replenish the glycogen that has been depleted during your exercise. Second, eating protein after a workout is a must for speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes which are minerals that your neurons need to fire properly which you lose when you sweat. When you don't eat after a workout you can end up fatigued and battling low blood sugar. You're also inhibiting your body's repair process.
If you routinely skip eating after a workout it will be harder to reach your fitness goals. Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Don't stop drinking just because you're done shvitzing.
Getting enough water after exercise depends on many factors, namely the length and intensity of the exercise, the environmental conditions, and your individual physiology. If you want to get all scientific about determining your fluid needs post-workout trust me, I love to go there you'll need to bust out that smartphone calculator.
Start by weighing yourself before and after exercise and recording both numbers. After your workout, drink 16 ounces of fluid for every pound you've lost. Do what feels right for your body. And as mentioned above, use your pee as a guideline for your overall hydration status. Especially if you just worked out really hard, your body has just used up the energy it needs to function at max capacity. If you aren't able to eat a full meal right away have a snack after your training, then a full meal a few hours later.
Remember, you've blown through that glycogen and torn up your muscles. Therefore your post-workout meal should be high in complex carbohydrates that break down slowly and are loaded with healthy protein.
When it comes to what to eat after a workout for athletes doing intense weight training for long periods of time 45 to 90 minutes , you may require a little bit of extra protein especially if your goal is to build muscle. You can customize your protein needs using the formula below. Do some trial and error to see how you feel after tweaking your protein intake while paying attention to how you're feeling keeping in mind signs that you might need more protein in your diet.
As always, when in doubt check with a registered dietitian. Keep in mind that four ounces of chicken has 30 grams of protein, so these numbers aren't that hard to achieve if you have a meal immediately after working out. Remember that these protein calculations are used to determine protein needs for athletes doing intense resistance training for long periods of time.
If you're doing a less intensive workout—for example 25 minutes on the treadmill or 20 minutes in the weight room—your protein needs may not be as high and there's nothing wrong with that. Meal: A 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus. Meal: A protein-rich green smoothie. The beauty of food and nutrition is that everyone's body is different and will have specific needs and preferences. I should also note that it's probably not a good idea to experiment with any nutritional changes on a game or race day.
Limit any diet tweaks to training. Enjoy your workout! To learn more about scheduling a nutrition counseling session with Jessica, click here. For more tips and tricks for nutritious living, check out Food Heaven Made Easy.
Here are some guides to help you discover what works best. Tolerance varies. Remember, everybody is different, so everyone will have a different tolerance for food before working out. It will take a bit of trial and error, but keep at it until you find a time that works best.
What you eat before a workout also plays a key role in how you feel and perform. Have you ever wondered how to get your kids to eat healthier breakfasts or if it's bad to eat snacks before bed? Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or training for a competition. Consider these eating and exercise tips.
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well-fueled going into a workout. Studies suggest eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer duration or higher intensity.
If you don't eat, you might feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Emphasize carbohydrates for maximum energy. And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach. Be careful not to overdo it when it comes to how much you eat before exercise.
The general guidelines suggest:. Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy you need to keep feeling strong throughout your workout.
Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes, but they may prevent distracting hunger pangs.
If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout. Good snack options include:.
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Good post-workout food choices include:. Drinking fluids such as water before, during and after your workout can help prevent dehydration. Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.
Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.
Keep in mind that the length and intensity of your activity will determine how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to walk a few miles. And try not to include any new products in your diet before a long-duration sports event. It's best to have previous experience to see how your system handles the food.
0コメント