Investing time and effort into exercise is a crucial first step but that’s merely the beginning. Your diet is one of the most crucial parts of your physical health and getting success in it, whether you’re trying to lose weight, gain muscle, or compete in your first triathlon. The food you eat provides both energy and building blocks for your muscles during your workout. So, in this blog, we’ll look at the notion of post-workout meals and what this new age market has to offer.
The right time to eat your post-workout meal
After a workout, it’s natural to want to eat something. This is primarily due to the fact that you are most likely hungry. This is because your body has just burned a large number of calories and needs to replenish. Muscle is also broken down by exercise, so you’ll need to eat protein to restore it. The hunger you may experience after working out isn’t the only factor to consider when planning your post-work meal. It’s also scientifically proven that you should eat after you exercise. Athletes were given chocolate milk after workouts by some of the early researchers on the issue.
When compared to individuals who had nothing after exercise, chocolate milk boosted energy and muscular recovery. The timing of the milk was crucial in achieving these results. “Nutrient timing” refers to the time frame in which you should eat after an exercise to get the most benefit. The majority of early studies had test subjects consume their post-workout meal just after exercise, 15 minutes later, or 30 minutes later. This is why it’s common to hear that you should eat within 30 minutes of working out.
The right post-workout meal
A precise balance of protein, carbs, and water is the cornerstone of post-workout nutrition. According to Bonci, the general rule is to ingest 10 to 20 grams of protein after an exercise, depending on your body weight. Adjust your carbohydrate to protein ratio based on the sort of workout you did, she says. After a strength-training session, for example, aim for a 2-to-1 carbohydrate-to-protein ratio (meaning 20 to 40 grams of carbs and 10 to 20 grams of protein). Another important factor to consider while refueling after a workout is the intensity and length of the session. For any post-workout meal, the most important nutrients that you need to focus on are:
- Protein serves as the foundation for the muscles in your body. When you exercise, your muscles are broken down, and your body requires the protein from your food to repair them. Extra muscular development is also induced by exercise. Weightlifting strengthens you in this way. This increases your desire to consume more protein, making it one of your top priorities following exercise.
- Carbohydrates are necessary to restore spent energy, just as protein is required to rebuild broken-down muscle. For the first hour of activity, glycogen (stored glucose) is your main source of energy. Your glycogen supply depletes when you exercise longer and harder. To restore it, you’ll need to eat more carbs.
- Fat has a less direct impact on workout recovery than protein or carbs. Too much fat might actually slow down your body’s absorption of the protein and carbohydrates it requires. However, this does not imply you should avoid it. Feel free to eat a variety of high-protein, high-carbohydrate, and fat-containing meals. Just don’t go overboard or obsess about losing a specific amount of weight.
Now, in today’s market, there are a lot of products that can cater to these rising pre-workout meal demands while also meeting the nutrient requirements for the same. But if we consider the fact that most of them are directly workout supplements, they are taken individually. But most of them only address the need for protein intake. Important Carbohydrates and Fats are often missed in this process. So, for any post-gym meal, brands such as Organic Roots provide great meal options to address the nutritional requirements. Organic Roots offer a complete assortment of organic khichdi which is a complete meal in itself that provides all these necessary nutrients in a ready-to-eat package. So, basically, all the needs of a post-workout meal are met in an instant.
It’s critical to consider how much you’ll eat after your workout when planning your post-workout meal. And the sum is entirely up to you. That’s why research has moved away from merely recommending a glass of chocolate milk to you. Chocolate milk after a workout is OK, and it may even be a part of your routine. However, you could require anything more or perhaps less.