Why following a balanced diet is important after workout?
Following a balanced diet after a workout is important because it helps your body recover from the exercise and replenish the nutrients that were used up during the activity. Eating the right foods after a workout can also support muscle growth, prevent muscle breakdown, restore glycogen stores, and enhance your overall performance.
Some of the benefits of eating a balanced diet after a workout are:
1. Protein helps repair and build muscle tissue that was damaged during exercise. It also provides the amino acids that are essential for muscle protein synthesis. Experts recommend consuming 20-40 grams of protein every 3 to 4 hours, and especially within 2 hours of your workout.
2.Carbohydrates help restore the glycogen that was depleted during exercise. Glycogen is the main fuel source for your muscles and brain, and it is important to replenish it to avoid fatigue and low energy¹². Experts recommend consuming 1-4 grams of carbohydrates per kilogram of body weight per day, depending on the intensity and duration of your exercise.
3. Fat is also an important macronutrient for your post-workout nutrition, as it helps with hormone production, inflammation control, and nutrient absorption. Experts recommend consuming moderate amounts of healthy fats, such as omega-3 fatty acids from fatty fish, nuts, seeds, and oils.
Some examples of balanced meals or snacks that you can eat after a workout are:
- Grilled chicken with roasted vegetables and rice
- Egg omelet with avocado spread on whole-grain toast
- Salmon with sweet potato
- Tuna salad sandwich on whole-grain bread
- Yogurt and fruit
- Peanut butter sandwich
- Oatmeal, whey protein, banana, and almonds.
Eating a balanced diet after a workout is not only important for your physical health, but also for your mental well-being. It can help you feel satisfied, energized, and motivated to keep up with your fitness goals.
Some important links to know more about diet and nutrition.
(1) Post-Workout Nutrition: What to Eat After a Workout - Healthline.
(2) Post Workout: What to Eat and When - Verywell Fit.
(3) The 10 Best Muscle Recovery Foods and Drinks - Healthline.
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