Whether you do resistance or endurance exercise, the fact that you can refuel energy, rehydrate, and recover from muscle tears is undeniable. Post-workout meals are important to regain energy after physical activity. During exercise, your body uses stored energy from muscles. Snacks rich in protein and carbohydrates help to restore that energy. There are many snack options available like hummus, chicken, and peanut butter, that are rich in required nutrients. Skipping meals before, during, and after exercise may leave you feeling sluggish and exhausted.
Protein: Rebuilds Muscles
Exercise always causes muscle protein breakdown. The rate of this breakdown depends on the intensity of the workout. To replenish this breakdown, one needs to consume protein-rich foods rich in essential amino acids. The protein requirement is higher during resistant training than the carbohydrate requirement. 20–40 g protein must be consumed daily with a gap of 3–4 hours to facilitate the creation of new muscles. To calculate protein according to your needs, multiply 0.25 to 0.3 g/kg or 0.11 to 0.14 g/pound with your weight. For instance, a person weighing 176 pounds needs to take 20 to 24g of protein.
Selection of protein sources:
- Focus on whey protein, as it gets absorbed faster in the blood.
- For protein supplements, focus on certified brands only, including the terms “NSF certified” or third-party certified.
- Vegetarians can select plant protein sources like edamame, peas, and beans.
Protein sources to include in post-workout meal plan:
• Protein powder
• Dairy i.e cheese and yogurt
• Chicken and egg
• Seafood i.e tuna and salmon
• Protein bar
Carbs-Replenish Glycogen Stores
Carbs stored in muscles as glycogen are used up for providing energy. 8-12 g carbs /kg help to rebuild glycogen stores. The results of many researches indicate that intake of carbs and protein simultaneously in a 3 to 1 ratio has a better effect on glycogen resynthesizing. This recommendation is for endurance workouts or sports. For resistant workouts or training, the need is 2 to 1.
To fulfill the carbs requirement, consider these options:
• Grains like quinoa, oatmeal and rice cakes
• Sweet potatoes and potatoes
• All variety of fruits
• Edamame
• Pasta
Tips for carbs selection:
- Instead of white potatoes prefer sweet potatoes because they are magnesium-rich and helpful in post-workout bone pain.
- Instead of a nut butter and jam sandwich prefer a nut butter and banana sandwich which helps to maintain electrolyte balance after sweating.
- Instead of apple try watermelon because along with providing energy it is easier to digest and has a large water content.
Fats- The Other Macronutrient
Full cream milk has shown a positive impact on muscle rebuilding and growth than skim milk.
Some of the fat sources are:
• Avocado
• Nuts and seeds
• Trail mix
• Granola
Recover fluid loss
You can determine your need to drink water after exercise by checking the difference between weights before and after exercise. The other method is to notice your urine color, which should be pale yellow rather than dark yellow.
Exercise or workout that prolongs for 2 hours needs the addition of sodium in water for rehydration. Many sports drinks are also available but coconut water has an optimal effect for rehydration.
Significance of post-workout meals:
1. The 80% glycogen stores are used in all types of exercises. exercises.
2. Increase muscle mass and fat-free mass.
3. Heavy breathing and sweating may cause a lot of water loss. So replenishing fluid via simple water or electrolyte drinks is also important for better recovery and performance.
While looking for post-workout snacks:
1. Make sure not to eat large meals.
2. Don’t eat foods that may cause sleep issues.
3. Eat right after a workout because the body’s ability to rebuild muscles is enhanced.
4. It must be rich in protein and carbohydrates.
Like pre-workout snacks, post-workout snacks are also important. So here you go details about the adventurous and delicious snack ideas after a workout.
1. Hummus
It’s a dip made from black beans, white beans, lentils, or chickpeas. Half a cup contains 8g protein and 15g carbs. For delicacy, eat with bell pepper, cucumber, or carrot slices.
2. Salmon and salad
Salmon is a great protein source, providing 17 grams of protein per 3 ounces. Vitamin D content is good for bones, so it is a useful option if a person is having bone pain after exercise. Eat with a combination of spinach and olive salad for extra flavor.
3. Roasted chickpeas
Another best and easiest protein snack option for athletes and gymers. It contains 5g protein and 17g carbs. Enjoy with olive and a pinch of sea salt.
4. Egg salad
Good snack option for people who don’t want to eat heavily at night. Egg provides 7g of protein with essential nutrients vitamin D and leucine. Leucine is essentially required for muscle building. Take it with shredded and tasty veggies for extra flavor. For adding some more protein go for mayo or tahini.
5. Nuts or seeds
A quarter cup of peeled nuts or seeds or a half cup of unpeeled nuts or seeds is the perfect option to take after a workout. They may contain a bunch of essential nutrients that help with post-exercise inflammation. For extra taste eat them with nut butter and celery.
6. Dairy option
Yogurt is an amazing dairy option to add to meal planning for post-workout. It offers 16g protein/ container. For additional nutrition and flavor add fresh fruits or nuts.
7. Lean protein
Chicken contains 23 grams of protein with no carbs. To add carbs, take it with salad to achieve the required carb servings.
8. Nut butter
Choose a box of any desired nut butter and enjoy it with crackers, celery, or apple. It’s the easiest yet healthy snack option.
9. Chocolate milk
It contains protein, carbohydrates, calcium, vitamin D (for bones), and electrolytes to refuel, rebuild, and rehydrate yourself.
10. Toast with egg
Toast is a carbohydrate source, while eggs are a protein source. Add egg in the desired form like boiled, scrambled, poached, or omelet.
11. Smoothie
Make a nutritious smoothie with whey protein (for muscle building, fruits and vegetables (for high-quality carbs), and coconut water (for rehydration). Add nuts for fats serving.
12. Wraps
Add your favorite protein sources, like scrambled eggs, beans, or shredded chicken, to these high-fiber whole-grain wraps for the best post-workout meal.
13. Brown rice with chicken breast
Boil brown rice with parsley and spices and put chicken breast to fulfill protein needs.
14. Chickpea salad
Another best option for a suitable carb-protein combination is chickpeas, which provide approximately 15 grams of protein. For the fat portion, add half a teaspoon of olive or mustard oil. It’s a good meal option for vegetarians.
It’s crucial to replenish energy when you are trying to build muscles and lose weight. There are many post-meal and snack options, as discussed above. But always select food items that don’t upset your stomach at night. Don’t forget to replenish your lost minerals and water too. Every person has their own response to exercise, and so does the need to get fit again. The protocols to refuel one should be changed and personalized for your maximum recovery and good performance. The timing of eating a post-workout meal shouldn’t be longer than 2 hours for maximum benefits. For proper exercise sessions, nutrition, and time protocols, you may seek the help of registered sports nutritionists and dietitians.
