..

Tag Archive | "exercise"

Your Post Workout Meal – What To Eat After Exercise.

Tags: , , , , , ,


Everyone is different when it comes to workouts and eating. Some are absolutely famished after they finish a good workout, and others aren’t hungry at all. So, what should you be eating after your workouts? First, it’s very important that you get enough fluid in you as soon as your workout is over. After sweating through your workout you need to replenish your body fluids. If you want to get technical to be sure you’re replacing the right amount of fluid, you can weigh yourself before and after your workout. With that information you want to be sure to drink the amount of ounces in water that you lost during your workout. Most moderate exercisers lose about 1 qt (4 cups) of water per hour. So, if you’re the average exerciser, you’d be smart to drink somewhere around 16-20 oz of water post-workout. If you are engaging in an extremely intense exercise, causing you to lose more than 3-4 cups of fluid, you might want to consider replenishing your fluids with a sports drink that has electrolytes in it.
Your post workout meal should be eaten within two hours of finishing your workout. Your meal should be about half of the calories that you burned during your workout. So, if you burned 800 calories, a 400 calorie meal would be ideal. You want 60 percent of your calories from your post workout meal to come from carbohydrates. Your glycogen stores have been depleted from your workout, and need to be replaced. Many individuals are under the impression that straight protein is the all you should eat after your workout, but your body needs more carbs than protein at this point. The moderate exerciser should consume around 30-40 grams of carbs. The intense exerciser should consume around 40-50 grams of carbs. While it may not be the primary concern, good quality protein is still necessary. Your post workout meal should be comprised of about 25 percent protein. For most people this means about 10-20 grams of protein. Fat doesn’t play a big role in muscle recovery, and shouldn’t be the focus of your post workout meal.
At any given point int he day, your body is constantly working to return to homeostasis. It wants to recover your muscles and their fuel supply back to their normal state, so eating within two hours will help your body to do so. If your appetite doesn’t allow you to eat a meal right after you exercise, try to nibble on a small snack of mainly carbohydrates and protein. Remember you’re trying to help your muscles repair themselves, so you are primed and ready for your next workout. Smoothies, shakes, and protein bars are great ways to replenish your energy stores, and are easy to eat. 1 percent chocolate milk is a great recovery drink, due to the fact that it’s makeup has the perfect amount of carbohydrate, protein, and fat percentages.
Eating post-workout meals doesn’t mean you should eat more in general. Be aware of your total caloric intake. You don’t want to work hard at your workouts to lose belly fat, and then turn around and undo all of that caloric burn by eating a ton. Plan for these post workout meals, and that way you will be more likely to stay within your caloric ranges.

Post workout meal ideas: Toast and peanut butter, an apple and some almonds, veggie stir fry with some lean meat, whole wheat pita with hummus,  cereal and milk, cottage cheese with fruit, yogurt and fruit, an egg white omelet with veggies and a piece of toast, a turkey sandwich on whole wheat bread,  vegetable soup with a slice of whole wheat bread, wheat crackers and a low fat cheese, an apple and peanut butter, a wheat tortilla with turkey slices and veggies, a fruit protein smoothie, brown rice and some chicken,  oatmeal with nut butter, etc.

Continue reading for more workout information, weight loss guides, and tips to lose belly fat.