What You Should Eat After a Workout

Read Transcript

Hi, I'm share care fitness expert Wendy Bass and I'd like to discuss the importance of post workout meals. Overlooked by many, a post workout meal is essential for providing your body with the nutrients it needs for proper recovery from exercise sessions. However, what the meal consists of should vary depending on your health and fitness goals, and the type of intensities of the exercise you perform.

To get the most from your post workout meal, and to maximize your recovery from exercise, it should meet the following criteria. Ideally, post workout meals should be in a liquid form such as a shake. Research shows us that liquid meals are absorbed much faster than whole foods making them the preferred option for a post workout meal.

You see there's limited window of time after the workout, when your body is prime to receive these certain nutrients. Research shows us that the sooner that we can take in these nutrients after a workout, the better. Waiting even an hour before consuming your post workout meal can impact the effect in this and compromise results.

Because whole foods can take up to a few hours to digest. The nutrients from whole foods eaten immediately after workout may be too long to get absorbed for optimal recovery. Your post workout shake should contain protein. Research shows us that ingesting some protein after a workout will kick start that body's recovery process, helping your muscles repair more quickly.

It doesn't take much either, the 15-25 grands is sufficient which equates to approximately one skip for most brand protein. Your past work out shake should contain some carbohydrates, if your exercise activity was very intense or if you performed just try training work out. Carbohydrates are your body's primarily feel sore or strain intense activity, and strain training.

Research shows us that replenishing carbohydrates after an intense training session will not only speed up the recovery and repair process of your muscles, but also help you perform better in your next work out. Just as with protein, it doesn't take a lot of carbohydrates to help you recover and maximize your body'S response exercise.

A 2:1 ratio of carbohydrates to protein is sufficient. For example, if your post workout shake contains 20 grams of protein, spinach contain approximately 40 grams of carbohydrates. There're many liquid meal products on the market that come premixed, or powders that you can mix yourself that meets this criteria.

Another option is to make your own shake by combining your favorite protein powder with your favorite sports beverage. Lastly, if liquid meals just armed for you. Low fat, Greek style Yogurt, and serving a fruit is one hopeful option, that sounds tasty and convenient. If you are more post workout nutrition questions, visit sharecare.com.