For a healthy weight loss to lose weight, it is essential to keep track of your diet. In this case, it is important to know what you eat between and after your exercise, is even more.
Weight loss isn’t an art of science. However, it is a matter of the correct approach. The diet, workout, and lifestyle are equally crucial. As a weight-loss strategy of today, it is important to know about workout and post-workout nutrition. These will help make your weight loss journey simpler.
To comprehend how the correct foods can aid you in recovering from training, it’s essential to be aware of how physical activity impacts your body.
Why is it so important to eat dinner after a workout?
Based on the National Health Institute, when you’re exercising your muscles burn glycogen stored in them particularly during intense exercise. In the end, your muscles are stripped of glycogen. This can cause breakdown and cause damage to some proteins that make up your muscles.
Incorporating the proper nutrients following training can help build up glycogen and muscle protein stores. Additionally, it can in stimulating the growth of new muscles.
Doing so helps your body:
Reduce muscle protein breakdown
Increase the mass of your muscles
Storage glycogen
Supports recovery
Include these elements in your post-workout nutrition plan
- Carbohydrate
When you exercise your body makes use of glycogen stores for fuel. Consuming carbohydrates in your post-workout meal can help replenish glycogen. Some carb-rich foods include:
Sweet potato
chocolate milk
Quinoa, and various grains
Fruit (such as berries, pineapple fruit (like pineapple, berries, bananas, kiwi, etc.))
bread
rice
porridge
potatoes
- Protein
Consuming the right amount of protein following exercise will help your body recuperate. It also provides amino acids. These are necessary to help build new muscles. Protein-rich foods include:
Eggs
Greek Yogurt
Scones
Salmon
Rooster
Protein Bar
Tuna
It is suggested that you consume carbohydrates and protein within 45 minutes following an exercise. For the best results, combine carbohydrates and proteins. A 3:1 protein versus carbohydrate ratio is the best way to assist your body to recover quickly after exercise.
In addition aside from that, you can also eat healthy fats. Take a meal post-workout immediately after your workout, but usually within a few hours.
Keep these in mind
If you eat fried fat, oily and fatty food following exercise it could be detrimental for your health. If you do this, all the effort put into the gym may be wasted. Here’s a list of food items you should stay clear from:
spicy food
Fried food items
carbonated drinks
coffee
Fast food
wine
desserts
Be sure to stay clear of after-workout meals which are loaded with sugar and fat.
You can also use Triphala churna for weight loss.
Reference: https://www.healthshots.com/hindi/healthy-eating/if-you-want-to-lose-weight-add-these-things-in-your-diet-after-exercise/
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