After an exhaustive workout- a treadmill or a strength training or swimming or other exercises, your body craves to restore the lost energy. During this period you may feel hungry and you should take proper dietary content to maintain the lost nutrients.
You should choose whole and organic food as they give more benefit of protein, carbohydrate, vitamin and minerals.
Post Workout Diet
The ratio of carbohydrate food to protein food should be anywhere between 4:1 or 3: 1.
- Chocolate milk: This is best post workout meal which you can carry in your gym bag.Its low fat content and proportionate carbohydrate to protein ratio makes it a ideal post work out drink.
- Egg and a lime juice: A portion of egg or the whole egg serves the required protein and lime juice is a good choice of vitamin C and carbohydrate.
- Low fat yogurt makes a good post workout meal. It also contains probiotic bacteria which help in digestion and other body ailments. it also contains calcium to supplement the bone strength.
- In short post workout meal should be composed of carbohydrate to boost the lost energy and protein to heal the wear and tear of the muscles and ligaments after a workout.
Post Workout Proteins
- Egg whites, chicken, and fish are very good sources of protein, but they take long to digest.
- The perfect and most ideal post workout protein food is whey. Whey gets digested easily and quickly. It is easy on the liver, and most importantly has a complete amino acid profile.
- Casein, found in milk, is also a good protein to be consumed after a workout.
Post Workout Carbohydrates
- Whole cereals such as whole wheat, oats, bran, and brown rice are the best carbohydrates to eat after a workout session. These foods are loaded with fiber and slow down digestion.
- Quickly digestible carbohydrates like banana, pineapple, and honey are also recommended. These are effortlessly digested, and promote muscle glycogen replenishment.
- It has been advocated that one should consume some nourishment, within 30 minutes of the workout. This is the most beneficial time for the body to receive nutrition.
- Carbohydrates are used to provide energy during the exercise session. Hence, it is vital that you make up the depleted muscle glycogen level. Also, the body needs adequate amino acids to start muscle repair.
- The ideal meal would be a combination of quick proteins and a mix of simple and complex carbs.
- Bananas provide carbohydrates, and potassium. When exercising carbs are used fuel and the potassium in the banana will reduce the chances of developing muscle cramps during and after the workout.
Pre Workout Meal
- Precaution should be taken that you eat your meal 2 to 3 hours before beginning an exercise. This way your body will get required necessary energy during the time of exercise.
- Complex carbohydrate in your pre workout meal will give you necessary energy during the workout. Instant energy with drinking fruit juice and soy protein is possible, if you drink it 30 minutes before commencing exercise.
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High protein diet are nowadays used in many body building regimens but if they are not judiciously used it can lead to liver, kidney problems. Increased blood cholesterol levels and loss of muscles tissue could be some of the side effects of a high protein diet.