When planning a workout, there’s a lot that goes into it to help you reach your goals. As part of that effort, there’s a good chance you put a lot of thought into your pre-workout meal. But are you giving your post-workout meal the same attention? If not, it’s a good idea to do so.
Consuming the right nutrients after exercise is just as important as eating before. The type of food you choose, how and when one consumes also matters and has a huge impact on the health. Indian foods offer a plethora of flavors and nutrition. Here is a list of foods that one can incorporate in their diet.
Proteins
Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, protein-rich food like chicken, paneer, and chickpeas help build muscles, prevent post-exercise muscle breakdown, and enhance muscle recovery.
Another soon-fading superfood rich in protein is kharvas or colostrum. Studies suggest that colostrum enhances body composition by promoting muscle gain and fat loss.
Depending on your body weight, 20-40 grams of protein every 3 to 4 hours is recommended.
Carbs
The body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them. Sweet potato, Quinoa, and millets are rich in carbs and including them will not only provide a feeling of satiety but is also an excellent choice for diabetic people and people looking to lose weight.
Eating a high-carb diet of 3.6-5.5 grams of carbs per pound (8-12 grams per kilogram [kg]) of body weight each day can help you maximize your glycogen stores.
Hydration
Post-workout hydration is important, firstly to quench thirst and secondly to avoid muscle cramps. Plain water is a great choice to replace lost fluids after moderate exercise. But other options like coconut water are rich in antioxidants and minerals like potassium which helps avoid muscle cramps.
Time of consumption
The body’s ability to rebuild glycogen and protein is enhanced after an exercise for this reason, it’s recommended that one consumes a combination of carbs and protein as soon as possible after exercising to obtain maximum and best results.
To conclude, the right post-workout meals are crucial not only for building muscles or losing weight but also for recovery. It is not just about what one consumes directly after working out but also about portion control and the time when one consumes. One should consider including the above-listed foods to gain maximum benefits.
Dr Anish Desai is MD, Clinical Pharmacologist and Nutraceutical Physician, Founder and CEO, IntelliMed Healthcare Solutions.