Do you sweat it out at the gym and then gorge on your favourite food? Not many people are aware of what they should eat after working out. It's extremely important to eat right — at the right time — after exercising. Not doing so makes it difficult for you to lose weight, and also deprives your body of nutrition and energy. Here's a list food items that will help your body replenish its energy in a healthy way.
What to drink?
"When you exercise for an hour or more, the body loses a lot of water, depending on the intensity of the workout. This may lead to dehydration," says altitude expert Neville Wadia, who advises consumption of 250 ml of fluid within 30 minutes of exercising. This is in addition to 200 ml of fluid, consumed every 10 to 20 minutes, during the workout. According to Wadia, energy drinks — not sports drinks or fruit juices — are the best after-workout options.
Those who do strenuous exercise for more than 45 minutes should ideally have ready-made drinks that contain electrolyte. This resets the water and electrolyte balance of the body faster than plain water. Other options are lemon juice with salt, or coconut water, says general physician Dr Poonam Shah.
Some energy/sports drinks contain protein and/or carbohydrates. These are useful after strenuous bodybuilding exercises for longer periods. Dr Shah says those suffering from hypertension should avoid drinks with higher sodium content. Also, liquids with caffeine should be avoided late in the evening as they may lead to sleeplessness. Diabetics should avoid drinks with higher carbohydrate content. Fruit juices contain energy in the form of sucrose, which gets easily converted into fat. So, they are not an ideal option for those attempting weight loss and weight maintenance. Diabetes patients and those who have undergone bariatric surgery should also avoid fruit juices.
When to eat?
Some people believe that they shouldn't eat after a workout. "I recommend eating proteins and good carbs after exercising, preferably within 45 minutes, or maximum an hour. That's the time when muscles absorb maximum nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently. This makes your metabolism burn fat faster and more efficiently," says Pilates expert Samir Purohit.
Yogurt
After exercising, amino acids in the body get depleted. According to dietician Dr Zainab Syed, yogurt provides the necessary protein, carbohydrates, and a small amount of fat. Yogurt, being low on the glycemic index, gets absorbed slowly. It doesn't raise your blood sugar level and gives you a good dose of probiotic bacteria.
Cottage cheese
"Cottage cheese is low in saturated fat and cholesterol than hard cheese like cheddar. That makes it a healthier post-exercise snack for your heart and waistline. It also has a relatively high water content. Having cottage cheese after workouts can help you replace the fluid lost through perspiration," says Dr Syed.
Spinach
Spinach is perhaps one of the most alkaline foods. It boosts strength. It's abundant in iron and phytoecdysteroids (a form of plant steroids), which leads to faster muscle growth.
Chicken and fish
Chicken and lamb meat are excellent, because they are relatively toxin-free. It's the same with fish, especially tuna. Chicken is considered better than red meat. Dr Syed explains, "As a general rule, the larger the animal, the unhealthier its meat, as there are more toxins in its body. That's one of the reasons why pork is not advised. Eating chicken and fish plays an important role in the building and maintaining of muscle tissues, as well as the entire workout recovery process."
Energy bars
They consist of cereals and other items that release energy quickly. Have them after workouts, but only after consuming adequate amount of liquids. However, those on weight-loss programmes, weight-loss (bariatric) surgery patients and diabetics should avoid bars with higher carbohydrate and fat content. Protein bars, which mostly contain whey protein, are for men who are into muscle-building. Since higher amounts of protein make you feel satiated for longer, they can also be consumed occasionally by those attending weightloss programmes. But those with kidney disease should avoid protein bars, warns Dr Shah.
Whole wheat sandwich
That's one of the best options after a workout. Studies say the combination of carbs and protein works well for the body's post-workout recovery. You can have it with peanut butter and jelly, lean meat or vegetables.
Protein shakes
"After an intense workout session, one needs proteins, as it helps prevent muscle breakdown. In my opinion, protein shakes should only be considered as post-workout food. Best protein shakes are those that digest faster and also mixes well," advises Purohit.
Fruits, dried fruits and nuts
Many people don't have the time or access to healthy meals after exercising. For them, fruits, dried fruits and nuts are ideal. One can go for apples and oranges. While nuts have protein and healthy fats, dried fruits are full of carbohydrates that replace glycogen stores after workouts. A healthy serving of fruit and nuts is one-fourth of a cup, says Wadia.
Anda sedang membaca artikel tentang
What to have post workout
Dengan url
http://masalahurat.blogspot.com/2012/12/what-to-have-post-workout.html
Anda boleh menyebar luaskannya atau mengcopy paste-nya
What to have post workout
namun jangan lupa untuk meletakkan link
sebagai sumbernya
0 komentar:
Posting Komentar