How soon should you eat after working out. What are the best foods to consume post-exercise. Why is proper post-workout nutrition crucial for muscle recovery and growth. How do protein, carbs, and fats contribute to post-exercise recovery. What is the ideal macronutrient ratio for post-workout meals. How does nutrient timing affect muscle protein synthesis and glycogen replenishment.

The Importance of Post-Workout Nutrition

Proper nutrition after exercise is crucial for optimizing recovery and maximizing the benefits of your workout. During physical activity, your muscles deplete their glycogen stores and experience protein breakdown. Consuming the right nutrients post-workout helps your body:

• Replenish glycogen stores
• Reduce muscle protein breakdown
• Stimulate muscle protein synthesis
• Enhance overall recovery

By focusing on post-workout nutrition, you can support your body’s ability to rebuild and grow stronger after exercise.

Timing Your Post-Workout Meal

How soon should you eat after exercising? Research suggests that consuming nutrients shortly after your workout provides the most benefit. The “anabolic window” theory proposes that there’s a limited time frame for optimal nutrient absorption post-exercise.

While older studies emphasized immediate post-workout feeding, newer research indicates a more flexible approach. Consuming a meal within 2 hours after exercise appears to be sufficient for most individuals. However, if you’re training in a fasted state or haven’t eaten for several hours before your workout, eating sooner may be beneficial.

Factors Affecting Post-Workout Meal Timing

• Pre-workout nutrition
• Exercise intensity and duration
• Individual goals (muscle gain, fat loss, performance)
• Training frequency

The Role of Protein in Post-Workout Recovery

Protein plays a crucial role in post-workout recovery by providing the amino acids necessary for muscle repair and growth. How much protein should you consume after exercise? Research suggests that 20-40 grams of high-quality protein is optimal for most individuals.

Benefits of Post-Workout Protein Intake

• Stimulates muscle protein synthesis
• Reduces muscle protein breakdown
• Supports muscle recovery and growth
• Enhances overall exercise adaptation

Is there an ideal type of protein for post-workout consumption? While various protein sources can be effective, fast-absorbing proteins like whey are often recommended due to their high leucine content and rapid digestion.

Carbohydrates and Post-Exercise Glycogen Replenishment

Carbohydrates play a vital role in post-workout nutrition by replenishing depleted glycogen stores. The amount of carbohydrates needed depends on the type and duration of exercise performed.

Factors Influencing Carbohydrate Needs

• Exercise intensity and duration
• Type of exercise (endurance vs. resistance training)
• Individual goals and body composition
• Overall daily carbohydrate intake

For endurance athletes or those engaging in high-volume training, consuming 0.5-0.7 grams of carbohydrates per pound of body weight (1.1-1.5 g/kg) within the first 30 minutes post-exercise can help maximize glycogen resynthesis.

The Synergistic Effect of Protein and Carbohydrates

Combining protein and carbohydrates in your post-workout meal can enhance recovery more effectively than consuming either macronutrient alone. How does this combination work synergistically?

• Carbohydrates stimulate insulin release, which promotes protein synthesis and glycogen storage
• Protein provides amino acids for muscle repair and growth
• The combination may reduce muscle soreness and improve subsequent performance

What is the ideal ratio of carbohydrates to protein in a post-workout meal? While early studies suggested a 3:1 or 4:1 ratio of carbs to protein, current research indicates that a more balanced approach (e.g., 1:1 or 2:1) may be equally effective for most individuals.

The Role of Fats in Post-Workout Nutrition

While protein and carbohydrates often take center stage in post-workout nutrition discussions, fats also play a role in recovery. How do fats contribute to post-exercise nutrition?

• Support hormone production
• Aid in nutrient absorption
• Provide energy for low-intensity activities
• Contribute to overall calorie needs

Should you include fats in your post-workout meal? While excessive fat intake immediately after exercise may slow digestion and nutrient absorption, moderate amounts of healthy fats can be included without negatively impacting recovery.

Hydration and Electrolyte Replenishment

Proper hydration is crucial for post-workout recovery. During exercise, you lose water and electrolytes through sweat, which need to be replenished to support optimal recovery and performance.

Strategies for Post-Workout Hydration

• Drink water regularly throughout the day
• Consume electrolyte-rich beverages for intense or prolonged exercise
• Monitor urine color as an indicator of hydration status
• Consider weighing yourself before and after exercise to gauge fluid loss

How much fluid should you consume post-workout? A general guideline is to drink 16-24 ounces (475-710 ml) of fluid for every pound (0.45 kg) of body weight lost during exercise.

Tailoring Post-Workout Nutrition to Your Goals

Post-workout nutrition should be tailored to your individual goals, whether you’re aiming for muscle gain, fat loss, or improved athletic performance. How can you adjust your post-workout nutrition strategy based on your objectives?

Muscle Gain

• Focus on a higher protein intake (25-40g)
• Include moderate to high carbohydrates (40-60g)
• Aim for a slight calorie surplus

Fat Loss

• Maintain adequate protein intake (20-30g)
• Moderate carbohydrate intake based on activity level
• Control overall calorie intake

Performance Enhancement

• Prioritize carbohydrate replenishment for glycogen restoration
• Include moderate protein for muscle recovery
• Focus on proper hydration and electrolyte balance

By adjusting your post-workout nutrition strategy to align with your specific goals, you can optimize your recovery and progress more effectively.

Practical Post-Workout Meal Ideas

Implementing proper post-workout nutrition doesn’t have to be complicated. Here are some practical meal ideas that combine protein and carbohydrates for optimal recovery:

1. Greek yogurt with berries and granola
2. Whole grain toast with avocado and eggs
3. Protein smoothie with banana and spinach
4. Grilled chicken breast with sweet potato
5. Tuna salad sandwich on whole grain bread
6. Cottage cheese with fruit and nuts
7. Lean beef stir-fry with mixed vegetables and brown rice

These meals provide a balance of protein and carbohydrates to support muscle recovery and glycogen replenishment. Remember to adjust portion sizes based on your individual needs and goals.

The Impact of Pre-Workout Nutrition on Post-Exercise Recovery

While post-workout nutrition is crucial, it’s important to consider the impact of pre-workout meals on recovery. How does pre-workout nutrition influence post-exercise nutritional needs?

• Consuming protein before exercise may decrease the amount needed post-workout
• Pre-workout carbohydrates can help maintain glycogen levels during exercise
• Proper pre-workout hydration can reduce fluid deficits post-exercise

By optimizing your pre-workout nutrition, you can potentially reduce the urgency of immediate post-workout feeding and create a more flexible approach to nutrient timing.

Supplements for Post-Workout Recovery

While whole foods should form the foundation of your post-workout nutrition, certain supplements may offer additional benefits for recovery and performance. What supplements can potentially enhance post-workout recovery?

Protein Supplements

• Whey protein: Fast-absorbing, high in leucine
• Casein protein: Slow-digesting, promotes prolonged amino acid delivery
• Plant-based proteins: Suitable for vegetarians and vegans

Carbohydrate Supplements

• Dextrose or maltodextrin: Rapid glycogen replenishment
• Waxy maize: Sustained energy release

Other Recovery-Enhancing Supplements

• Creatine monohydrate: Supports muscle strength and power
• Beta-alanine: May reduce muscle fatigue
• Branched-chain amino acids (BCAAs): Support muscle protein synthesis
• Tart cherry juice: Potential anti-inflammatory properties

While supplements can be beneficial, they should complement, not replace, a well-balanced diet. Consult with a healthcare professional or registered dietitian before adding supplements to your regimen.

The Role of Sleep in Post-Workout Recovery

While nutrition plays a crucial role in post-workout recovery, sleep is equally important for optimizing your body’s repair and growth processes. How does sleep impact post-exercise recovery?

• Promotes muscle protein synthesis
• Supports hormone production (e.g., growth hormone)
• Enhances cognitive function and mood
• Aids in glycogen replenishment

To maximize the benefits of your post-workout nutrition strategy, aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep quality.

Adapting Post-Workout Nutrition for Different Types of Exercise

The ideal post-workout nutrition strategy can vary depending on the type of exercise performed. How should you adjust your approach based on your training style?

Endurance Training

• Higher carbohydrate intake for glycogen replenishment
• Moderate protein for muscle repair
• Focus on hydration and electrolyte balance

Resistance Training

• Higher protein intake for muscle repair and growth
• Moderate carbohydrates based on training volume
• Consider creatine supplementation

High-Intensity Interval Training (HIIT)

• Balance of protein and carbohydrates
• Focus on rapid glycogen replenishment
• Attention to hydration and electrolyte balance

By tailoring your post-workout nutrition to your specific type of exercise, you can optimize recovery and support your training goals more effectively.

Monitoring and Adjusting Your Post-Workout Nutrition Strategy

Developing an effective post-workout nutrition plan is an ongoing process that requires monitoring and adjustment. How can you evaluate and refine your approach over time?

• Track your progress (e.g., strength gains, body composition changes)
• Monitor energy levels and recovery between workouts
• Assess muscle soreness and fatigue
• Consider keeping a food and workout journal
• Consult with a registered dietitian or nutritionist for personalized advice

Remember that individual responses to nutrition strategies can vary. Be patient and willing to make adjustments based on your body’s feedback and performance outcomes.

The Psychological Aspects of Post-Workout Nutrition

While the physiological benefits of post-workout nutrition are well-documented, the psychological aspects are often overlooked. How can your post-workout meal impact your mental state and adherence to your fitness routine?

• Provides a sense of accomplishment and reward
• Establishes a positive habit and routine
• Can improve mood and reduce post-exercise fatigue
• May enhance motivation for future workouts

By viewing your post-workout meal as an integral part of your training regimen, you can reinforce positive habits and maintain long-term consistency in your fitness journey.

Balancing Post-Workout Nutrition with Overall Daily Intake

While post-workout nutrition is important, it’s crucial to consider it within the context of your overall daily nutrient intake. How can you ensure that your post-workout meal fits into a balanced diet?

• Consider your total daily energy and macronutrient needs
• Adjust meal sizes and timing around your workout schedule
• Maintain consistent protein intake throughout the day
• Balance post-workout nutrition with pre-workout and intra-workout fueling

By taking a holistic approach to your nutrition plan, you can optimize both your post-workout recovery and overall health and performance.

The Future of Post-Workout Nutrition Research

As our understanding of exercise physiology and nutrition science evolves, so too does our approach to post-workout nutrition. What areas of research are likely to shape future recommendations?

• Personalized nutrition based on genetic profiles
• The role of the gut microbiome in nutrient absorption and recovery
• Advanced timing strategies for nutrient delivery
• Novel supplements and functional foods for enhanced recovery
• Integration of technology for real-time nutrient tracking and recommendations

Staying informed about emerging research can help you refine your post-workout nutrition strategy and potentially unlock new levels of performance and recovery.

What to Eat After a Workout

Eating foods containing carbs and protein may help support your muscles after exercise. Experts recommend eating shortly after your workout for the most benefit.

When planning a workout, there’s a lot that goes into it to help you reach your goals.

As part of that effort, there’s a good chance you put a lot of thought into your pre-workout meal. But are you giving your post-workout meal the same attention? If not, it’s a good idea to do so. Consuming the right nutrients after exercise is just as important as eating before.

To help you optimize your nutrition after workouts, here is a detailed guide.

Eating after a workout is important

To understand how the right foods can help you after exercise, it’s important to learn how physical activity affects your body.

When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged (1, 2, 3).

After your workout, your body rebuilds glycogen stores and regrows those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.

Doing this helps your body:

• decrease muscle protein breakdown
• increase muscle protein synthesis (growth)
• restore glycogen stores
• enhance recovery

Summary

Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate new muscle growth.

Protein, carbs, and fat

Each macronutrient — protein, carbs, and fat — is involved in your body’s post-workout recovery process. That’s why it’s important to have the right mix.

The timing of your meals is also important. Sports nutrition researchers have been studying nutrient timing for more than 40 years. These days, experts rely on a mix of older and newer studies to make recommendations (1).

Protein helps repair and build muscle

Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown (1, 2, 3, 4, 5, 6).

Consuming an adequate amount of protein throughout the day gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue (1, 7, 8, 9, 10).

It’s recommended to split up your protein intake across the entire day, at 3-hour intervals. So you’ll want to eat protein as part of small meals spaced throughout the day. Depending on your body weight, 20-40 grams of protein every 3 to 4 hours is recommended (1).

Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise (9, 11).

In addition, eating protein before exercise may decrease the amount you need to eat after without affecting recovery (1).

One study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes (12).

But if you’re specifically aiming to build muscle, eating high quality protein within the first 2 hours after a workout may stimulate your body to create the building blocks for new muscle tissue (1).

Carbs help with recovery

Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports (running, swimming, etc. ), you might need to consume more carbs than someone engaging in weightlifting.

Eating a high carb diet of 3.6-5.5 grams of carbs per pound (8-12 grams per kilogram [kg]) of body weight each day can help you maximize your glycogen stores (1).

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time (10, 11, 12, 13).

Therefore, consuming carbs and protein after exercise can maximize protein and glycogen synthesis (13, 14).

Early studies found benefits from consuming the two in a ratio of 3 to 1 (carbs to protein). For example, that’s 40 grams of protein and 120 grams of carbs (15, 16).

When rapid recovery is necessary (under 4 hours), current recommendations suggest a similar ratio. Specifically, you can help restore glycogen faster by consuming 0.4 grams of carbs per pound of body weight (0.8 grams of carbs per kg) with 0.1-0.2 grams of protein per pound of body weight (0. 2-0.4 grams of protein per kg) during each hour of recovery (1).

Recommendations for carb intake are targeted to the needs of endurance athletes. If you’re focused on resistance training, you may need less.

What’s more, most studies on this topic involve only male athletes, so it’s unclear whether female athletes may have different intake needs.

Fat may provide some benefits

There is not enough evidence to say whether you should limit fat intake after a workout (1).

Many people think that eating fat after a workout slows digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits. For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk (17).

Moreover, another study showed that muscle glycogen synthesis was not affected even when ingesting a high fat meal (45% energy from fat) after working out (18).

Having some fat in your post-workout meal may not affect your recovery. But more studies are needed on this topic.

Summary

A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3 to 1 (carbs to protein) is a practical way to achieve this.

The timing of your post-workout meal matters

Your body’s ability to rebuild glycogen and protein is enhanced after you exercise (19).

For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising. In the past, experts recommended eating your post-workout meal within 45 minutes, as a delay of carb consumption by as little as 2 hours after a workout may lead to as much as 50% lower rates of glycogen synthesis (19, 20).

However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours (11).

Also, if you consumed a meal rich in whole carbs and protein perhaps an hour before exercising, it’s likely that the benefits from that meal still apply after training (21, 22, 23).

Also, recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours (24).

Summary

Eat your post-workout meal soon after exercising, ideally within a few hours. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.

Foods to eat after you work out

The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and maximize your workout’s benefits. Choosing easily digested foods will promote faster nutrient absorption.

The following lists contain examples of simple and easily digested foods:

Carbs

• sweet potatoes
• chocolate milk
• quinoa and other grains
• fruits (such as pineapple, berries, banana, kiwi)
• rice cakes
• rice
• oatmeal
• potatoes
• pasta
• whole grain bread
• edamame

Protein

• animal- or plant-based protein powder
• eggs
• Greek yogurt
• cottage cheese
• salmon
• chicken
• protein bar
• tuna

Fats

• avocado
• nuts
• nut butters
• seeds
• trail mix (dried fruits and nuts)

Sample post-workout meals and snacks

Combinations of the foods above can create great meals that give you all the nutrients you need after exercise.

Here are a few examples of quick and easy meals to eat after your workout:

• grilled chicken with roasted vegetables and rice
• egg omelet with avocado spread on whole-grain toast
• salmon with sweet potato
• tuna salad sandwich on whole grain bread
• tuna and crackers
• oatmeal, whey protein, banana, and almonds
• cottage cheese and fruits
• pita and hummus
• rice crackers and peanut butter
• whole-grain toast and almond butter
• cereal with dairy or soy milk
• Greek yogurt, berries, and granola
• protein shake and banana
• quinoa bowl with sweet potatoes, berries, and pecans
• whole grain crackers with string cheese and fruit

Make sure to drink plenty of water

It is important to drink plenty of water before and after your workout. Being properly hydrated ensures the optimal internal environment for your body to maximize results.

During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance (24).

It’s especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

Summary

It is important to get water and electrolytes after exercise to replace what was lost during your workout.

The bottom line

Consuming a proper amount of carbs and protein after exercise is essential.

It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.

It is important not to go much longer than a few hours before refueling with a meal or snack.

Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

Here’s What to Eat Before and After a Workout

Whether you are an athlete in training, visit the gym daily or are more of a weekend warrior, it’s important to keep an eye on nutrition and how you’re fueling your body before, during and after exercise. Even if you’re trying to lose weight, it’s essential to make sure you’re taking in enough energy to fully benefit from your workouts and achieve the strength, endurance, agility and flexibility that you hope to gain.

“It’s not just about calories,” says Heidi Skolnik, MS, CDN, FACSM, a sports nutritionist in the Women’s Sports Medicine Center at HSS and a fellow with the American College of Sports Medicine. “It’s about making sure you’re well fueled to be able to meet the demands of whatever activity you’re doing and maintain intensity.”

Eating a balanced diet and being smart about snacking can help you stay fueled throughout your workouts.

Timing is important.

If it’s been two or more hours since you’ve eaten, it’s a good idea to “top off” your energy stores before exercising intensely or for a long duration. This advice especially applies to people who work out first thing in the morning as well as those who work out before lunch or after work or school (but before dinner). Consuming a small amount of carbohydrates (15 to 25 grams) can help you train longer and more intensely. It can also help to preserve muscle.

The further away your workout is from when you eat, the larger and more “mixed” your meal can be, meaning that it can contain fat and protein in addition to carbohydrates. The general guideline is to eat a full meal three to four hours before exercising, a higher carbohydrate snack two hours before, and/or a smaller, easy-to-digest carbohydrate right up until you start.

Some recommendations for a pre-workout mini snack include things like half a banana, a small applesauce cup or a handful of crackers or pretzels. This snack should be low in fat and fiber, so that your body is able to digest it quickly. For a slightly larger snack eaten further in advance of your workout, you can add some hummus or peanut butter to your pretzels or crackers, or instead eat a cup of yogurt or half a turkey sandwich.

Consider topping off your fuel again mid-workout.

Especially for longer workouts, consuming some carbohydrates can help prolong your endurance and maintain your timing and concentration. This is especially important for training or events that last longer than 60 to 90 minutes or stop-and-go sports like soccer, basketball or tennis. Some additional snack options to consider during activity include a few jelly beans or gummy bears, a tablespoon of honey or sports gels. (You’re looking for 15 to 25 grams of carbohydrates during half time, or up to 90 grams of carbohydrate per hour for an endurance event like a marathon or distance cycling.)

For weigh-lifting sessions, consuming a small amount of protein before or during your training may help with muscle building.

What you eat after your workout is important, too.

Eating a snack or meal with protein and carbohydrates right after a workout will help ensure that you are giving your body the energy to replenish what you have used. It also helps to promote the repair and building of muscle. Eating a quick snack right away can help take the edge off your hunger and give you time to cool off, shower, change and get a full meal.

Meals eaten during your recovery window — up to an hour after finishing your workout — should contain adequate protein, carbohydrates and overall calories. Foods containing the amino acid leucine, such as dairy products, help the body to synthesize muscle protein.

Maintain healthy nutrition throughout your day, even on the days you don’t work out.

Your regular meals and food intake help to keep you well-nourished as well as keep your muscles well-stocked with fuel. Maintaining a regular pattern of eating does more than just help your body to meet energy demands. Going even a day without enough energy can negatively impact your hormones, hydration and mood.

Overall, it helps to plan meals and snacks around your training schedule and adjust them to maximize energy.

“It’s imperative for performance and injury prevention to maintain a healthy balance between your nutrient intake and the energy you spend on exercise,” says Marci A. Goolsby, MD, Medical Director of the Women’s Sports Medicine Center at HSS. “When this is not in good balance — for example, if your energy intake is too low — there can be health consequences.”

Prevent the athlete triad.

The athlete triad occurs when an athlete is consistently under fueled for their amount of exercise. It is more common in female athletes but can happen in males as well. The imbalance between nutrition and exercise affects the hormones of females and males, which may be manifested as missed, light or irregular periods in females; low libido and erectile dysfunction in males; and low energy in both.

This then can have a negative impact on bones, increasing risk of injuries such as stress fractures and lead to early onset osteoporosis or weak bones. There may be other health consequences as well, which occur in people with a syndrome called relative energy deficiency in sport (RED-S).

Remember to hydrate.

Staying hydrated during your workout is just as important as staying fed. When figuring out how much you need to drink, there are several factors to think about, including how long you plan to work out and how hot it is.

In general, it’s important to make sure you are well hydrated before you start your workout. During your session, most experts recommend drinking four to eight ounces of fluid for every 15 to 20 minutes of exercise. The amount partially depends on how hard you work out and how much you sweat.

For many people who exercise, water is the best way to stay hydrated. However, if your workout is intense or longer than 90 minutes, a sports drinks can provide electrolytes like sodium, which helps with fluid balance, and carbohydrate, which can help maintain energy and delay fatigue.

About the Expert

Heidi Skolnik, MS, CDN, FACSM

Nutritionist at The Women’s Sports Medicine Center at HSS

Health

Good Nutrition: A Central Pillar of Lifestyle Medicine

Health

The Do’s and Don’ts of Eating for Energy

Fitness

How to Know If You’re Staying Hydrated While Running

How long do you eat after a workout?

Regularly playing sports, the question arises, how long do they eat after training? How to choose the time so as not to harm the body and give the body harmony.

Power Features

After intensive sports loads, an anabolic “window” appears in the human body. This is a condition in which there is a lack of nutrients (carbohydrates and proteins). Eating food will help to compensate for the deficiency that has appeared in a timely manner. The average duration of the protein-carbohydrate “opening” is from 40 to 90 min. Therefore, when raising the question: “How long can you eat after a workout?” the answer is obvious, and they eat directly in the formed period of time.

There are several opinions about this:

• in order to prevent muscle breakdown, eat immediately after training;
• only proteins need to be taken in food in order to start the process of repairing damaged muscle tissue;
• How long after a workout can I eat to start the fat burning period? Preferably after 1 hour;
• carbohydrates will help restore the body’s energy resource.

If the athlete did not eat before aerobic exercise, then you need to eat immediately after class.

Meal schedule

How long can you eat after a workout? It should be remembered that the calorie content of food should be ½ less than the energy spent in the classroom. For example, if during the performance of sports exercises 500 kcal were consumed, then for 30 minutes. after their completion, you need to eat food containing 250 kcal. It is advisable to stick to a combination of proteins / carbohydrates – 60/40 for strength training and 40/60 for aerobic training. A full meal is organized 1.5-2 hours after this snack.

If you do fitness classes in the morning on an empty stomach, or after a small breakfast, then a full meal is allowed after 30-45 minutes. But this option is not suitable for athletes who want to build muscle mass.

For weight loss

When is the best time to eat after a workout to lose weight? For each person there is an individual meal interval. It is believed that for 30-90 minutes. after the training is completed, the body gives off energy and produces adrenaline. During this period, there is a loss of extra pounds. After this pause, start eating.

For muscle growth

How much to eat after a workout to build muscle? In this case, trainers recommend eating after 20 minutes. If the interval is longer, then we can assume that the classes were wasted. First of all, you need to eat carbohydrates, then proteins, and use fats to a minimum.

Through
how much to eat after workout depends
on the goal and type of training. To get the desired effect
it is recommended to correctly combine physical activity with the right regime
nutrition.

Nutrition before and after training

Today you go to the gym! Someone looks forward to this event and prepares for it in the morning, carefully gathering the uniform, postponing gatherings with friends in a cafe for another day, preparing dinner for the household, and by the end of the working day quickly turns off the computer and runs to the nearest sports club.

Another perceives this as a necessity to maintain the image of an active fashionable person or as a habit acquired since childhood, spent at the training camp.
But for everyone who has plunged headlong and all other parts of the body into the world of fitness and a healthy lifestyle, the main result is what they see in the mirror after many hours of stepping over the step or swimming in the pool. Unfortunately, not always the desired effect of training becomes noticeable. After all, many people forget that the active rhythm of life implies a special regimen and composition of nutrition.

NUTRITION BEFORE WORKOUT

So, in the diet before training it is necessary: ​​

1. INCLUDED:

– proteins;

– carbohydrates.

1. EXCEPTION:

-fats (or not more than 3g).

CARBOHYDRATES in the pre-workout diet are essential to provide energy to the muscles and brain. During exercise, the ‘fuel’ is burned very quickly, and it needs to be glycogen, as the body cannot supply the required amounts of energy from fat (due to lack of oxygen).

PROTEINS in the pre-workout diet will not be a source of energy, they are a source of amino acids for working muscles. As a result, immediately after training, protein synthesis in the muscles increases dramatically.

FAT should not be included in the pre-workout diet because it slows down the stomach and speed of digestion. Fatty foods stay in the stomach longer and can cause colic, nausea, and burping during exercise.

The best pre-workout meals:

– poultry meat (turkey, chicken breasts) with coarse bread or rice;

– low-fat steak with potatoes;

– egg white omelette with oatmeal.

The caloric content of food before training should be the same as at other times. Bulky food (a large portion of salad or a bowl of soup) is best eaten an hour or two before training so that it has time to digest and the stomach is empty. More dense food (half a plate of porridge or cottage cheese) can be eaten 30 minutes to an hour before the start of the workout. If you are training to build muscle mass, then 30 minutes before training, eat one large fruit with a low glycemic index (apple, pear, strawberry or any other berries) and wash it down with a protein drink (preferably whey protein). The calculation of the protein in this shake is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then in a cocktail (mixed with water) there should be 15 g of protein. Also, 30 minutes before training, drink a glass of strong black coffee (it is possible with a sweetener, but not with cream) or very strong green tea. This will help secrete epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. Thus, during training, you will burn more fat and less glucose, glycogen and amino acids. Fatigue in the process of training will come much later. The head will think better, and you will be able to train more intensively. The effect of coffee before training lasts approximately 2 hours. Immediately before training, it is better not to eat anything, as physical activity distracts from the process of digestion (rhythmic contractions of the stomach to digest food). As a last resort, if you are very hungry, you can drink a glass of protein shake or milk.

DRINKING DURING WORKOUT

The most important thing during training is not to forget to drink! Already with 2% dehydration, training will be sluggish and ineffective. Do not focus on the feeling of thirst. Intense exercise depresses the thirst receptors in your throat and gastrointestinal tract, so that by the time you feel thirsty, your body will already be dehydrated. In addition, with age, the thirst sensors in the body lose their sensitivity. Adults need to drink water because they need to, not because they want to.

If you notice symptoms of dehydration (two or more at the same time):

– feeling thirsty,

– dry mouth,

– dry or even chapped lips,

– dizziness,

– fatigue ,

-head pain,

– irritability,

– lack of appetite,

start drinking water immediately and stop exercising for a few minutes until symptoms subside.

DRINKING REGULATION: Drink a glass of water right before your workout and drink a little every 15-20 minutes during your workout. The amount drunk will depend on the amount of sweat. You need to keep your body hydrated and even super-hydrated during your workouts. If the workout lasts more than an hour, then it is advisable to drink special sports drinks. With sugars, about 30-60g of carbohydrates per hour should come from them. More than 60g of carbohydrates the body will not absorb during a workout, and the productivity of the workout may decrease. Drink high-calorie drinks should be little by little, drinking every 10 minutes. Sports drinks also contain beneficial electrolytes (salts) that the body loses through sweat and urine. During training, you can also drink fruit juices, preferably freshly squeezed, and not store-bought. It’s safe to say that all purchased juices, even those sold labeled “100% juice without added sugar”, are diluted with water and contain mixed sugars. Orange juices most often contain beet sugar, apple juices contain corn syrup and inulin. The best juice is freshly squeezed orange, diluted with water in a ratio of 1:1.

POST-WORKOUT NUTRITION

Eat right after your workout, preferably within the first 20 minutes. If you abstain from food for 2 hours after the end of the workout, then the workout loses all meaning – as a result, NOTHING IS TRAINING, fat will be burned a little, and that’s it, but there will be no increase in strength, muscle density, harmony and metabolic rate. In the first 20 minutes after a workout, the so-called post-workout (anabolic) window is opened in the body for the consumption of proteins and carbohydrates (but not fats). Everything that will be eaten during this period will go to muscle recovery and muscle growth, not a single calorie from food will go to fat. It is very important. Post-workout carbohydrates are best consumed in liquid form from simple, high-glycemic sources. You need to get a spike in insulin levels, with its anabolic and anti-catabolic (helps build lean muscle tissue) properties. Cranberry and grape juice are considered the best because they have a high ratio of glucose to fructose. Consume approximately 1g of carbs from juice for every pound of IDEAL weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), while a glass of cranberry juice contains 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate food that does not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).

In addition, immediately after training, you need to load up on proteins. Best in powdered protein drink form. In this way, protein synthesis in muscles after training will increase by 3 times (compared to starvation). So bring a bottle of protein powder and juice shake with you if you’re exercising outside the home, and drink it all at once as soon as you stop exercising. The amount of protein from the powder should be 0.55 g per kilogram of ideal weight. If you can’t drink protein shakes for some reason, rely on egg whites.

If it is possible to eat within an hour after training, then choose any protein food, just calculate the right amount of protein. Your dose of protein food can be determined very simply: it should fit in your palm. Since post-workout nutrition has only one important goal – to promote muscle growth as quickly and efficiently as possible – this meal should not contain fat at all. Fat will slow down the flow of carbohydrates and proteins from the stomach into the blood.

Protein food should be lean, i.e. if chicken – then breasts, not legs. If eggs, then only proteins. Beef and pork should be avoided as they are always very fatty, prefer veal. You also need to be careful with cheese, milk, yogurt and cottage cheese – as a rule, they contain at least 5% fat. The only exception is fatty fish (not fried!). It can and should be eaten as often as possible.

After training, within two hours, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and everything chocolate (even protein powders with chocolate flavor). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen in the muscles and liver and using protein for muscle repair.