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Refueling after a workout is as important as what you eat before. Moreover, you must take into account the bigger picture of sports nutrition if you consider what you eat after hitting the gym. Proper post-workout nutrition promotes recovery and replenishes energy stores. Understanding what and when to eat is crucial for reaching your fitness goals. Here’s everything you need to know on the ins and outs of post-workout nutrition.
How Important Is Post-Workout Nutrition?
When you work out, your muscles use glycogen, so your body is trying to produce glycogen after a workout to compensate for the loss. Moreover, each Lagree session burns 300–800+ calories, and if you don’t refuel, your body won’t have enough energy to perform. This is why eating the proper nutrients will help your body recover faster.
Eating meals rich in healthy fats and protein helps your muscles replace the glycogen used during exercise and rebound.
Optimum Nutrition Post Workout
Eating to help your body recover from exercise is essential, but different meals will help your body in different ways. Here is what you should eat after a workout:
Proteins Will Repair and Build Your Muscle
Consuming protein after a Lagree workout provides your body with the amino acids it needs to repair your muscles. Most experts recommend a protein intake of 0.14–0.23 grams/pound of body weight after exercise.
Protein intake can vary according to your fitness program and goals. You’ll need more protein than someone who does only bodyweight resistance training and cardio if you are a strength trainer attempting to bulk up.
However, taking protein after a workout is essential, even if you are not trying to build muscle with Lagree.
Don’t Avoid Carbs. They Help Your Muscles Recover Faster
Consuming adequate amounts of carbs is crucial. The ability to generate energy for working out depends on the amount of carbs in your body. How often you work out is also essential. You will only have to watch your carb intake as closely if you work out every other day, as opposed to someone who does it daily. Eating enough carbohydrates will give you plenty of energy for your upcoming workout.
However, to replenish your glycogen stores as soon as possible after exercise, it’s recommended that you ingest between 0.5 and 0.7 grams of carbohydrates per pound of body weight within roughly 30 minutes. Go for carbs that have not been processed at all or have not been processed very much.
Fat Is Not Bad. It Enhances Muscle Growth
Carbs and protein are essential for post-workout recovery, but fats are also very important. Healthy fats should be part of your ideal post-workout diet plan if you’re using Lagree to help you gain muscle. Healthy fats supply the body with energy and help form muscle cell membranes, which in turn help promote muscle growth. Additionally, good fats can help lower inflammation in the body, which is crucial for post-workout recovery.
Timing Is Everything
To restore glycogen stores and give the body the nutrition it needs for muscle repair, you should eat within 45 minutes of your workout. Even if it has been more than 45 minutes since you finished your workout, you shouldn’t worry. To give your body the fuel and nutrients it requires for recovery, eating after your workout is still crucial. Ensure the meal is balanced with high-quality carbohydrates, lean proteins, and healthy fats.
Drink Plenty of Water
It’s crucial to drink enough of water before, during, and after your workouts. Staying hydrated helps you recover the fluids you lose through sweat. Consider drinking an electrolyte-infused beverage to replenish the minerals you lost while exercising if you feel dehydrated.
Conclusion
Post-workout nutrition can significantly affect how you feel, how well you train, and how quickly you recover.
Whether you are exercising while fasting, your personal goals and your time limits should all be taken into consideration when deciding what to eat after your workout. Keep yourself hydrated to control your energy levels and speed up your recovery.
If you need any further advice or help, you can talk to our trainers. Sign up for your first Lagree Fit 415 class here today!