Another key component to keep in mind when fueling up post-workout: the intensity and duration of the exercise you just completed. Meanwhile, those who spend 60 to 70 minutes working out at a higher intensity might benefit from a calorie snack consisting of carbs and protein. And more serious athletes think someone who trains for up to 4 hours a day should refuel rapidly, aiming for a much higher-calorie, carbohydrate- and protein-based snack, says Kolbe.
In a study in Nutrients, researchers presented gym-goers with the choice of a snack to be consumed after they completed their workouts. The participants were randomly chosen to make the choice before or after the workout—and the timing made a difference.
Rule No. Also, steer clear of foods that are mostly sugar cookies, candy and the like or mostly fat like a handful of nuts without yogurt or fruit to balance the fat or fried foods. The right balance of carbs, protein and fluids really is essential for post-workout recovery, says Bonci. The first 30 to 45 minutes after a workout is the optimal window for using nutrition to help your body recover from physical exertion.
Eating a larger meal a few hours after your workout also helps your body recover. Two hours after a workout, up the ante by having a more substantial meal, such as:. This blend of macronutrients is optimal for post-exercise recovery. For rehydration, water is your best bet unless you exercised for an extended period of time or in high heat, in which case you may want to consume electrolytes in a sports drink or coconut water. With a bit of personalization, you can ensure optimal recovery and be ready for your next workout in no time.
Biochemistry , 5th edition, American College of Sports Medicine. Cleveland Clinic. European Journal of Sport Science. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine and Science in Sports and Exercise. Current Sports Medicine Reports. American Council on Exercise. National Academy of Sports Medicine. Nutrition and Athletic Performance.
Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional. A piece of fruit or crackers for carbs with Greek yogurt, turkey, or nut butter for protein are all great ideas, too and you find more here.
Food also contains electrolytes , minerals our bodies need to keep the muscles and nerves firing correctly. If you tend to get super sweaty, or you're working out on a hot day or going for a long training run , you'll lose some of these things in your sweat.
If you're not able to immediately replace them, it can make you feel terrible and can even be dangerous.
Dehydration and hypoglycemia low blood sugar can both set in quickly and make you feel disoriented or even pass out. In rare cases, lack of electrolytes can throw off the electrical impulses that keep the heart beating properly, leading to cardiac arrhythmia, or irregular heartbeat. If you're going to remember one thing, though, make it water.
And during, for that matter. While extra long or hard workouts will require replenishing those electrolytes, recovering from just about any kind of workout goes way better if you've been staying hydrated. Skipping a post-workout meal every once in a while isn't a huge deal, but try not to make it a habit, especially after intense workouts. Exercise should be fun and bring you positive health benefits , not end in muscle tears or stress fractures. SELF does not provide medical advice, diagnosis, or treatment.
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It indicates a way to see more nav menu items inside the site menu by triggering the side menu to open and close. Kelly Burch. Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. After a workout, you should be getting a healthy balance of protein and carbohydrates.
Great post-workout protein sources include lean meat, like fish and chicken, and grains like quinoa. Include additional vitamins and nutrients in your post-workout meals with avocados and leafy greens.
Visit Insider's Health Reference library for more advice. Kelly Burch is a New Hampshire-based freelance journalist writing about finances, health, family, and more. Follow her on Facebook or Twitter , and or learn more here.
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