After a strenuous workout, it is important to take an effective post work out food that would help the body specifically the muscles recover and replenish the nutrients and fluids lost during the workout. There is usually a documented window period of 30-40 minutes within which after your workout you should consider taking food.
Immediately after a workout body cells tend to be hardwired towards reconstructing due to the wearing out that happened. In this case it is important to adhere to a good post workout food plan that will enable the cells to get enough proteins so as to replace the worn-out ones. Hence this a good step towards faster recovery of the proteins and glycogen spent in the workout.
Adhering to a good post workout food plan is necessary to ensure that the body undergoes progress very well since it is effective towards making the body shred or build as needed. And in the long run the good post workout food will eventually prepare your body for the next workout session.
Good post workout food would enhance balancing of hormones and body activities in your body. After the workout, the body would lose nutrients and maybe glycogen hence creating imbalance of hormones such as insulin hence the uptake of the food would result in balancing of the hormones to normal body state.
Food to take Post workout
The food to have post workout rely majorly on the intensity of your workout, the main goal of your workout and type of workout. For instance, if you are a body builder, it is highly recommended for them to have balanced intake of proteins and carbohydrates to cater for the lost proteins and glycogen while for those out to lose some pounds it is recommended to have their share of proteins greatly reduced but get hydrated.
Hydrations is a major aspect of post work out due to the loss of fluids in the activity. Normal water would be great for hydration but if one can have a sports drink it would be better since they possess an extra electrolyte which are important in the body. The hydrating should take place as soon as the workout is over while having the food should be within one-hour post workout and should include at least 40grams of proteins and 30grams of carbohydrates.
The post workout food should not be boring and you open to have it in a fun way only ensuring not to overdo it. Examples include you can have that sandwich wrap with lean protein meat of turkey or chicken and including whole grain of let us say brown rice for the carbohydrates. You can include some Greek yoghurt which has been documented to have extra protein or if you are aiming at building muscle that extra protein shake would go hand in hand in making sure that your goal is achieved. Eggs either scrambled or boiled, have also been used since ancient times and they possess enough nutrients to help in muscle recovery. Whole grain breakfast cereals provide another alternative. To wrap up your post workout food you balance the meal with a fruit which could be pineapple, kiwi or avocado which possess some anti-inflammatory properties that are important for the body to help in muscle recovery and provide the body with essential vitamins and minerals for effective achievement of your workout goal.
