As we know, pre workout diet is crucial. Also, we have to take care of nutrition during training. It prevents any injury and also improves your sports performance or training efficiency.
Along with this, post workout diet is also vital. It is important as the quicker the body get essential nutrient it recovers quicker.
After any workout glycogen stored is the body gets depleted.
Glycogen is the active source of energy. It provides energy and repairs damaged muscles fibers.
Water for Post Workout
During training body tends to lose a significant amount of fluid.
During 30 minutes of the workout, the body loses 500 ml of fluid. So it is important to replace the fluid loss due to workout.
The quicker the body gets a fluid replacement, sooner the body recovers. It is best an option to reduce post workout dehydration.
If we fail to provide essential fluid, it shows dehydration symptoms like a headache, nausea, loss of energy, etc. So it important to stay hydrated
Always try to drink more fluid than you have lost. During 30 minutes of the workout, the body loses 500 ml of fluid.
So take more fluid than you have lost. You can drink 600 ml of fluid. You can drink during a workout to maintain the fluid level.
You should drink water or sports drink. Always drink it sip by sip and often.
What to Drink-Water vs Sports Drink
After Post Workout body need high glycogen drink to replace its fluid as well as energy need.
It has been proven that drink containing carbohydrate speed the recovery.
So it is good practice to drink sports drink instead of water. Sports drink replaces lost fluid and also provides carbohydrate.
Carbohydrate presents in sports drink provide energy to recover faster. So sports drink are best rather than only water.
Carbohydrate is best to post workout food. It replaces the lost glycogen depleted during a workout or any event.
You can consume a carbohydrate loaded healthy snack or a high carbohydrate drink. You should consume 1g of carbohydrate per kilogram of the body.
Lean Protein is also important to post workout food. Recovering muscle fibers injury is important.
It is best to eat a carbohydrate with protein food. This combination increases the glycogen recovery. If you are struggling to gain muscle and prevent injury.
Then it is important to consume both carbohydrate and protein. It stimulates insulin production and amino acids.
As the body struggles to get amino acids after the workout, it proves useful to grow and develop muscle quickly.
Insulin and amino acids flow through the blood stream and supply it to the muscles. Thus, it increases the speed the recovery of muscle tissues.
In studies, it has been found that 3 portions of carbohydrate and 1 portion of protein are best for post training. So try to eat 60 – 70 g of carbohydrate and 18 – 25 g protein combination diet.
Always eats in the duration of 2 hours after a workout. It is the most crucial time when the body demands a healthy diet. Thus, it replaces the depleted nutrition and fluid to recover faster.
Post Workout Diet Within 2 hour
- Milk (You can add protein powder)
- Whole Grain Cereals
- Dry fruits and nuts
- Fish with rice
So you get a proper diet that you can include after a workout. So make good post workout diet to see the quick effect of muscle growth and prevent any injury. It will also improve your sports performance.