Sunday, 22 July 2018

After Workout What I Can Eat

You put a lot of effort into your workouts, always looking for a better performance and reach your goals. Most likely,  you have thought more about your food before training than at your meal After Workout But consuming the right nutrients after exercising is as important as what you eat before. you need to eat some healthy food After Workout.

After Workout What I Can Eat

Here is a detailed guide to optimal nutrition after workouts.

Eating after a workout is important
Healthy meal After Workout
To understand how the right foods can help you after exercise, it is important to understand how your body is affected by physical activity.

When you are training, your muscles use their glycogen reserves as fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also break down and damage.

After Workout, your body tries to rebuild its glycogen stores and repair and regenerate those muscle proteins.

Eating the right nutrients soon after exercising can help your body do it faster. It is particularly important to eat carbohydrates and proteins after your workout.

After Workout Doing this helps your body

Decrease the degradation of muscle proteins.
Increases muscle protein synthesis (growth).
Restore glycogen stores.
Improves recovery
Important Line.
Getting the right nutrients After Workout can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate the growth of new muscles.

Proteins, carbohydrates and fats

In this section we analyze how each macronutrient (proteins, carbohydrates and fats) is involved in the post-workout recovery process of your body.

Protein helps repair and build muscle

As explained above, exercise triggers the breakdown of muscle protein.

The speed at which this happens depends on the exercise and its level of training, but even well-trained athletes experience a breakdown of muscle proteins.

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also provides the necessary components to build new muscle tissues.

It is recommended that you consume 0.14-0.23 grams of protein per pound of body weight (0.3-0.5 grams / kg) very shortly After Workout .

Studies have shown that the intake of 20-40 grams of protein seems to maximize the body's ability to recover after exercise .

Carbohydrates help with recovery

Your body's glycogen stores are used as fuel during exercise, and consuming carbohydrates after your workout helps replenish them.

The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than endurance training.

For this reason, if you participate in endurance sports (running, swimming, etc.), you may need to consume more carbohydrates than a bodybuilder.

The consumption of 0.5-0.7 grams of carbohydrates per pound (1.1-1.5 grams / kg) of body weight within 30 minutes after training results in an appropriate glycogen resynthesis.

In addition, the secretion of insulin, which promotes the synthesis of glycogen, is best stimulated when carbohydrates and proteins are consumed at the same time.

Therefore, consuming carbohydrates and proteins after exercise can maximize protein and glycogen synthesis .

Try to consume the two in a ratio of 3: 1 (carbohydrates to protein). For example, 40 grams of protein and 120 grams of carbohydrates.

Eating lots of carbohydrates to rebuild glycogen stores is more important for people who exercise frequently, such as twice on the same day. If you have 1 or 2 days to rest between workouts, this becomes less important.

The fat is not so bad

Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients.

While fat can slow down the absorption of your food after training, it will not reduce your benefits.

For example, one study showed that whole milk was more effective in promoting muscle growth after training than skimmed milk.

In addition, another study showed that even when a high-fat meal (45% fat energy) was ingested after training, muscle glycogen synthesis was not affected 

It may be a good idea to limit the amount of fat you consume
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