No matter why you\u2019re exercising\u2014whether it\u2019s to build muscle, lose weight, have more energy, or prevent disease\u2014you\u2019ll maximize your results if you refuel properly post-workout. Choose the wrong foods, skimp on nutrients, or overeat and you could negate all of your hard work at the gym. You may also feel fatigued, and you\u2019ll have less energy for your next workout. You may also be at a higher risk for injury if you\u2019re dehydrated and not adequately fueled.<\/p>\n
\u201cMany people think that they\u2019re getting stronger when they\u2019re working out, but workouts actually break down the body, creating microfiber tears in muscles,\u201d explains certified sports dietitian Tim DiLeo, R.D, C.S.S.D. \u201cNutrition helps the body to recover and rebuild stronger. After a workout, your body is like a sponge and will soak up the nutrients you provide it. High-quality, nutritious foods are necessary for optimal results.\u201d<\/p>\n
Three key components of post-workout refueling and recovery are rehydration, rebuilding muscle, and refueling muscle glycogen stores. But how much you need of each depends on the types and intensity of exercise.<\/p>\n
Rehydrate.<\/strong> You lose fluids when you work out, even if you\u2019re not sweating. No matter what type of exercise you\u2019re doing, everyone should be replacing fluids post-workout. For most, water is sufficient. Kicking up the intensity or working out in hot conditions may require more fluids and ones that provide electrolytes like sports drinks. Being dehydrated can cause headaches, fatigue, irritability, and even increase your hunger and risk of injury.<\/p>\n Rebuild muscle<\/strong>. Proteins are the building blocks of muscle. A primary way that muscles become stronger is by repairing the microtears that occur when muscles are challenged. Protein is necessary to repair and rebuild muscle, so it\u2019s essential to eat high-quality, easy-to-digest protein such as whey or pea protein powder, yogurt, or eggs after exercising, especially if you\u2019re lifting weights to build more muscle.<\/p>\n Replace muscle glycogen stores.<\/strong> Glycogen is the stored glucose (sugar) in your muscles that provides energy. The longer and harder you exercise, the more you deplete these stores. Eating carbohydrates like grains, pasta, rice, fruits, and vegetables will replenish your body and keep your energy up, but balancing how much and what kinds of carbs to choose is important, especially if your goal is to lose weight.<\/p>\n To help you balance your post-workout nutritional needs and enhance the effects of exercise, here are refueling guidelines based on your goals and the types of workouts you\u2019re doing.<\/p>\n High-Intensity, Long-Duration Strength and Cardio Workouts<\/strong><\/p>\n This includes exercise lasting more than 60 minutes like boot camp or CrossFit workouts, indoor cycling classes, and long runs, rides, or swims. Also included are strength training workouts like lifting weights, even if they are shorter than 60 minutes.\u00a0<\/strong><\/p>\n Continue refueling within two hours of your post-workout snack with a meal that contains protein, whole vegetables and fruit, and complex carbohydrates like quinoa, brown rice, or whole-grain pasta.<\/p>\n Strength Workouts and High-Intensity, Shorter Cardio Workouts<\/strong><\/p>\n This includes moderate-intensity strength workouts like lifting weights or an hour-long power yoga class and shorter (less than an hour), sessions like a fast run, ride, swim, or high-intensity interval training.<\/p>\n Continue refueling within two hours of your post-workout snack with a meal that contains protein, whole vegetables and fruit, and complex carbohydrates like quinoa, brown rice, or whole-grain pasta.<\/p>\n Moderate- to Low-intensity Workouts<\/strong><\/p>\n This includes brisk walking, most yoga, Zumba and Barre classes, and moderate running, biking, and swimming.\u00a0<\/u><\/strong><\/p>\n If weight loss is your goal, choose lower-calorie options, such as essential amino acids, protein powders, and water, no matter what type of workout you\u2019re doing. It\u2019s easy to overestimate how many calories you\u2019re burning and even easier to underestimate how many calories you\u2019re consuming. You don\u2019t want to eat back all the calories you just burned.<\/p>\n","protected":false},"excerpt":{"rendered":" No matter why you\u2019re exercising\u2014whether it\u2019s to build muscle, lose weight, have more energy, or prevent disease\u2014you\u2019ll maximize your results if you refuel properly post-workout. Choose the wrong foods, skimp on nutrients, or overeat and you could negate all of your hard work at the gym. You may also feel fatigued, and you\u2019ll have less […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[166],"tags":[455,456,457,458,459,460],"class_list":["post-15713","post","type-post","status-publish","format-standard","hentry","category-mindful-living-au","tag-cardio","tag-healthy-snack","tag-high-intensity-workout","tag-post-workout","tag-post-workout-foods","tag-workout-recovery"],"acf":[],"yoast_head":"\r\n\n
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