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(HealthNewsDigest.com) – Strength training is great for your body and can work wonders both in building muscle as well as burning fat. By following up your workout with proper nutrition, you can extend the benefits of your workout while living a healthier life.
First and foremost, not eating after a workout is one of the biggest mistakes you can make. Even a quick snack on the go is better than nothing at all. If you’re intaking post or pre-workout supplements that may assist you with endurance and muscle building, eating something healthy after your workout is still very important.
Post-workout meals prevent further muscle breakdown, increase protein synthesis, replenish glycogen, and aid in a faster recovery period. Staying hydrated and maintaining proper sports nutrition are essential to fitness success. Here are some tips on how to do it right.
Protein + Dairy
While working out, you’re breaking down and destroying muscles. The best aids in this repair process are proteins and carbohydrates. Getting into shape is a process and the challenge is paramount so that your muscles grow stronger. One of the most common go-to choices post workout is dairy. Dairy is a great source of protein. Many dairy products contain both whey and casein. Whey has long been favored as it helps prevent muscle breakdown, while casein provides the sense off fullness to prevent unnecessary caloric intake. Products such as milk, eggs, yogurt, cottage cheese, and cheese are all great options. Add your choice of fruit to help boost up the carbs as well.
Be sure to get high quality dairy products that are not too over processed and filled with artificial flavors.
Protein + Powders
Another popular option is the wide variety of protein shakes out on the market, with the addition of a multitude of different supplements. If you’re the shake drinking type, one of the most beneficial supplements to add is Branched Chain Amino Acids (BCAA). Branched Chain Amino Acids are great in aiding muscle repair as well as maintaining lean muscle mass.
Protein powders come in a variety of flavors and you can add fruit, vegetables, yogurt, oils and nuts to make it great tasting and even a little adventurous. Go wild with your protein shake combinations, just make sure the ingredients are natural and good quality.
Juice + Smoothies
For all the vegans, vegetarians and just plain old fresh juice lovers out there, having a juice or smoothie after a workout is not only refreshing but super healthy. Kale and chai seeds are foods that are high in protein and go great together in a juice or smoothie. Having a fresh drink, packed with highly essential vitamins and minerals is one of the most refreshing escapes you can experience after a nice good sweat.
Behold the Rule of Thirds Plate
The best option of all is a full scale meal after your workout. The infamous rule of thirds for meals applies just a much in this situation as any other – one third of your plate should be lean proteins, the second third with starch filled carbs, and the final third with vegetables. Options in the lean protein category would include grilled chicken, sirloin steak, or tuna, and great starchy carbs are new potatoes, sweet potatoes, and even water chestnuts. Any vegetable, as long as properly prepared and not over seasoned with salt.
Don’t Miss Your Window of Opportunity
There still continues to be much debate about the best timing of a post-workout meal. The most common agreed upon time frame falls within about 30-60 minutes following your workout. Widely referred to as the window of opportunity, this time period is when the body will best absorb the nutrients in order for them to be most beneficial amongst all the purposes they serve. Of course, times on either end of this window of opportunity are still better than not having a meal at all, the benefits may just not be as great.
There’s much debate around the web on the myth of the window of opportunity, also known as the anabolic window. Regardless of the clamor, you should be nourishing your body with good food and hydrating post and pre-workout.
Final Thought
While post-workout nutrition is important especially with strength-training, it’s important to note that nutrition and hydration should also be kept in mind before and during your workout.
Following these guidelines after your workout will maximize the physical benefits of your workout as well as get you on the road to recovery and back to the gym to complete your next workout better and stronger.
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