It is simpler and a little lower carbohydrate than the other meals mentioned in this list, but if you are having a light workout day, this can do the trick to fill up your glycogen stores and repair your muscles. Remember that your nutrition is as important as your workout. There is additional evidence showing that eating protein from whole food sources may be more beneficial than taking protein supplements after a workout.
If you need personalized advice, consult with a registered dietitian-nutritionist for nutrition advice tailored for your fitness regimen. The Best Post-workout Meals A rice cake with almond butter and banana Rice cake and banana provide both simple and complex carbohydrates.
Egg omelet with spinach and tomatoes on a slice of bread The eggs in an omelet contain protein, healthy fats, sodium, and other minerals to decrease inflammation. Tuna and tomato slices on crackers Tuna is a great source of lean protein, healthy fats, and sodium.
Cottage cheese with tropical fruit Cottage cheese is an underrated source of protein and also contains sodium for post-workout goodness. White spaghetti and meat sauce The classic long distance runner meal that also works for any type of endurance athlete: carbohydrates from the spaghetti, protein from the meat, and potassium and sodium chloride from the tomato sauce. Salty processed foods. Fried foods. Eating nothing. Ideally, fuel up two hours before you exercise by: Eating healthy carbohydrates such as whole-grain cereals with low-fat or skim milk , whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta , brown rice, fruits and vegetables.
These could be: Carbs : Sweet or traditional potatoes, quinoa, fruits berries or banana , oats, potatoes, wholegrain pasta and rice, or dark, leafy green vegetables. Protein: Eggs, Greek yoghurt, cottage cheese, salmon, chicken or tuna.
Fats: Avocado or nuts. The best way to do this is to eat some pasta , rice, or potatoes within 45 minutes of finishing your workout. The idea behind taking a large amount of fast-acting carbohydrate after a workout is that it accelerates the rate at which glycogen, your body's preferred source of fuel for intense exercise, is replaced. Is rice bad for abs? Eating carbs will hinder your six-pack Men's Fitness notes that carbs will not kill your abs, because they're an essential nutrient that your body uses for fuel.
The majority of your carbs should come from foods such as brown rice, potatoes, whole-wheat pasta, legumes, beans, oatmeal, and vegetables.
Is Pasta bad for bulking? Protein is a vital macronutrient when you're trying to build muscle and you should be eating it with every meal. Good sources of complex carbohydrates include sweet potato, brown pasta, quinoa, oats and brown rice.
Why do bodybuilders eat rice? On top of that, rice fuels your gains. Rich in carbs, it helps replenish muscle and liver glycogen stores, leading to faster recovery. They made be wildly convenient—especially if you are low on time and are whipping something up after an at-home workout—but they usually contain a lot of added sugars. Drinking sugary drinks or snacks stops the fat burning process," explains Susan Albers , Psy. D of the Cleveland Clinic. Drink slowly and mindfully! Spicy foods—anything with salsa, sriracha or hot sauce—are hard to digest, and you'll want to stay away from these choices.
Maybe you want the caffeine, maybe you want the bubbles, or maybe you just find it refreshing but repeat after us: Never ever drink soda after a workout. Just like spicy foods, Neverusky recommends skipping anything that is hard to digest—like a thick, juicy steak.
Skip the oils, seeds, anything fried, and even nuts after your workout. Are we really going to tell you that you can't have chocolate after all your hard work?
At least not immediately after. Maybe there's a Burger King next to your gym that taunts you and your craving every time you pass by it—but do whatever you can to stay away! Say what? Wouldn't an energy bar make sense, thanks to the fact that they are supposed to give you, well, energy? Plant-based nutritionist Dr Leila also says you should eat plenty of fruit and vegetables when hoping to gain muscle. Fruit and vegetables contain phytonutrients which carry anti-inflammatory functions and therefore should be eaten to help heal your muscles after weight training.
Re-hydrating is fundamental after engaging in exercise to replace the fluids you lose through sweat. Of all the drinks recommended by the experts — water remains the go-to drink after your session.
Keep it simple with your favourite protein powder mixed with water or unsweetened almond milk. An NHS approved homemade sports drink is another good alternative to water.
They suggest mixing ml of regular squash with ml water and adding a large pinch of salt. The sort of drinks you want to avoid after a workout are alcohol and fizzy drinks as they will only make you more dehydrated.
Refined carbohydrates like white bread, white rice and pasta are a no-go post workout. This is because they contain lots of sugar and have been stripped of healthy nutrients, bran and fibre. Personal trainer Jemma also warns against fried and fast foods after exercise, with even the healthiest of takeaway options carrying lots of salt and fat.
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