Energy is needed in the form of
carbohydrate and protein after exercise in order to replenish and repair your
muscles and other parts of the body that have been exhausted. That being said,
remember that not all energy is created equal. The type of energy that
will benefit you immediately following an intense bout of training is much
different than the type of energy required before bed or if you are working in
a cubicle all day (me). So what are some of the top foods to eat
immediately following training? Below I’ve listed a few foods that
are good to incorporate with a post workout meal, or as a snack immediately
following training.
1% or fat-free milk
Cow’s milk specifically is one of
nature’s most perfect beverages in terms of nutrition. Milk contains
the sugars needed to replenish muscles of the nutrients that are depleted
during training. The type of sugar milk has is easily absorbed which
is important following a workout. Milk also contains protein, about
10g in 8oz. of 1%. Throw a scoop of quality protein in about 8-10
oz. of milk after a workout and your body now has the nutrients is needs to
also start repairing your torn muscles. Lastly, keep in mind that cow’s milk
contains about 85% more of other specific nutrients than does plant based milk
like almond or soy. These other special nutrients are used in
recovery and rebuilding especially post exercise.
Rice Cakes
Usually, I am not a proponent of such a
processed food; however, the impact on your blood sugar rice cakes offer
is actually helpful when they’re eaten post workout. Again,
carbohydrates that are quick to absorb are ideal after training because it is a
sensitive time for recovery and your body needs to absorb nutrients
quickly. I pair rice cakes with a scoop of protein mixed with water
and/or milk, depending on when my post workout meal will take place.
Fat-free yogurt and granola
Again, quick absorbing food with
substantial protein is ideal after a workout. I suggest doing ½
cup of plain Greek yogurt mixed with ½ scoop of your favorite protein powder
and granola. Try a granola without nuts, as higher fat foods
will slow digestion, which is not ideal after a workout. This post
work out snack offers about 25g of protein, which is the ideal amount for after
exercise.
Fruit
Fruit contains simple sugars (fructose)
and depending on the type of fruit and its ripeness, it is ideal after a
workout. For example, I would not recommend a green apple after a
workout, but rather as a pre-workout. This is because of the impact
it has on your blood sugar. Instead, for a post workout
carbohydrate, try watermelon, ripened banana, or pineapple. The
impact these fruits have on blood sugar is helpful when your body needs those
nutrients in a timely manner.
Cereal
This one is especially for those who do
fasted cardio early in the mornings. Even the whole-grain cereals
are highly processed and easily digested. This is why I would
recommend cereal with low-fat milk after training or fasted cardio. Again,
this is because of your body’s increased needs for carbohydrates and protein
immediately following training, especially if you haven’t yet eaten
breakfast. I would recommend having cereal immediately after
training and then preparing a more nutrient dense meal shortly after, depending
on your calorie needs.
Remember that everyone’s needs are
different and depending on your goals and type of training, some techniques and
foods work better than others. Always keep in mind that for general
health and for those of us who enjoy fitness, the above foods will help you
reach your goals as long as they fit within your nutrient
needs. Never deprive yourself of food after a workout and always
give your body the nutrients it needs to repair itself. The results
of taking care of your body after training will be reflected on the outside and
you are more likely to sustain those results when you figure out your perfect
balance.
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