By: James Lu
Personal Trainer, Wellness Coach, CESP, RMT, R.AC
1) After a high intensity workout, your muscles are literally craving for more fuel and nutrients. In fact, the body utilizes the most amount of nutrients after a workout as opposed to eating other meals in the day. During a workout, the energy sources are depleted and replenishing what was lost through food is crucial for recovery and results.
2) The first 30 minutes (this differs from person to person) after a workout is when the body is in an anabolic (growing) state. During this time, the body becomes more sensitive to nutrients such as carbohydrates, protein and fats. The intake of more nutrients can lead to increasing lean muscle mass, higher metabolism and a faster recovery.
3) Replenishing your energy by consuming slow digesting carbohydrates is vital. Not only do carbohydrates provide us with energy, but it also aids with protein absorption and this could lead to faster results. Foods that are high in slow digesting carbohydrates are quinoa, whole grain rice, oatmeal, fruits and vegetables.
4) Protein is responsible for repairing and strengthening muscles. Without an adequate amount of protein in your diet, the body will have a difficult time adapting to resistance training and the recovery time will be hindered. Foods that are high in quality protein are lean meats such as chicken breast and steak, nuts/seeds, legumes/beans and dairy products.
5) n ideal post workout meal would mainly consist of slow digesting carbohydrates and proteins followed by fats. Water and electrolytes are also lost during exercising due to sweat, so be sure to rehydrate your body by drinking water. Electrolytes can also be replenished through juices and supplementation.