Sweat Done? Let’s Talk Post-Workout Meals

You know that feeling after a workout when your body is warm, your heart is steady, and your mind feels sharp. Then the hunger hits, with the sound of ‘Grrrrr’, which is definitely not the slow kind. The kind that makes you stand in the kitchen and wonder what on earth you should eat now, and you notice your hands moving towards the packet of chips. 

Suddenly, you hear your trainer say, ‘Eat something that helps your muscles feel better, keeps your energy steady, and still tastes good.’ 

You spent hours on training plans, but forgot the meals after workout that help the body repair and grow? Don’t worry, in this guide, let’s learn how to choose the right post-exercise food for better results and maintain a proper diet for muscle recovery.

What is a Post-Workout Meal?

While exercising, your energy drains up, as the body uses up glycogen, the fuel source of your body, resulting in some of the protein in your body breaking down to repair the damage. That’s why you feel the growling stomach after a workout, your body rebuilds glycogen and muscle protein. Now, you would have guessed why we are talking about a post-workout meal here: it’s because the body needs it for a steady recovery.

Having a well-balanced meal after a workout helps your body in increasing muscle protein growth, enhances recovery, decreases protein breakdown in muscles, and improves your mood as well.

A post-workout meal should be a balance of macronutrients, protein, carbs, and fats in the right amount.

Meet the Members of the Post-Workout Meal

A good post-workout meal is not only about filling the stomach. It is the quiet part of training that shapes strength, recovery, and energy for the next session. Here are the macronutrients that you should include in your post-exercise food for speedy recovery:

1. Protein

Consuming an adequate amount of protein throughout the day helps the body to maintain an adequate amount of amino acids to repair and rebuild muscles as part of meals after workout. During intensive or even regular workouts, breakdown of muscle protein occurs; it is the macronutrient that your body requires the most.

But it’s important to ensure that you consume it in the right amount after training meals. The International Society of Sports Nutrition (ISSN) recommends consuming 20 to 40 grams (g) of protein every 3 to 4 hours (this pattern is commonly recommended for active adults, strength trainers, and athletes). While, 20 g is often sufficient for smaller individuals or sedentary adults.

2. Carbohydrates

As we discussed above, glycogens are used up during the workout, and to restore the balance of glycogen, you need carbs as part of meals after workout.

The ISSN recommends eating a high-carb diet of 3.6 to 5.5 g of carbs per pound of body weight every day helps maximise your glycogen stores. But, it is also important to note that the amount of carbs you need in your post-workout meal depends on the intensity of your workout.

3. Fats

There is not enough evidence suggesting that you should consume fats as part of your diet for muscle recovery, as it might slow down the rate of digestion. However, consuming healthy fats carries some benefits as well.

For e.g., whole milk, which helps in promoting muscle growth, and whole eggs for better muscle protein synthesis. Consuming fats in your post-workout meals is not totally harmful, but maintaining balance is the key.

Pointers to Remember While Planning Your Post-Training Meal

People ask this all the time, and the truth is that your best post-workout meal is one you enjoy and can prepare often. But, there are some pointers that you need to keep in mind:

• Ensure that you have a healthy breakfast: If you plan to do exercise in the morning, don’t just jump into the gym after getting out of bed. Make sure that you fuel up your body at least one hour before the workout with a full breakfast. It can include whole grain cereals, low-fat milk, bananas, and yoghurt. 
• Keep yourself hydrated: With the post-workout meal, it is also important to keep yourself hydrated. This is the best way to restore the lost fluids. It’s recommended to drink about 2-3 cups after a workout to ensure that your body has the electrolyte balance.
• Have a good snack: Don’t be tempted, as we are not talking about the packet of chips you have in your mind. Instead, try having a healthy snack, including, energy bar, a banana, yoghurt, peanut butter, a granola bar, etc. 

Read More: Best Post and Pre-Workout Timing For Meals For Maximized Gains

Conclusion

Your body uses energy fast during training. Muscles break down, and tiny tears form. This is normal, and the body repairs these tears to build stronger fibres. A solid post-training meal gives your muscles the fuel to patch and grow. You do not need fancy rules. You need a mix of carbs and protein with a little colour on the plate.

Keep in mind that your meals after workout may differ per individual, as on the intensity of the workout. You do not need a new idea every day. Keep a few favourites ready. Rotate them so you do not get bored. Therefore, do not get influenced and plan your personalised meals after training, and make sure to stay hydrated!

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