With the recent self-quarantine due to the coronavirus in full effect, most of us have been working out at home. We understand that exercise is important to keep ourselves fit, healthy and build immunity but one thing that we need to watch out for is what we eat after a workout. Eating the right food post workout is important for several reasons.
When you exercise your muscles use glycogen as a fuel to provide you optimum energy. This results in partial depletion of glycogen from your muscles. Some of the proteins in your muscles also get broken down and depleted, especially when you do strength training. After you workout, your muscles try to replenish these stores within 30-45 minutes of workout. That is the reason why you should eat after a workout so that muscle recovery happens quicker and less wear and tear of muscles occur. This ultimately leads to muscle growth, which is our main goal.
The Right Nutrition
Not only eating but also eating the right food is important. Proteins, as discussed above, get depleted. Thereby, eating the right amount of protein (0.3-05 gm/kg body weight) just after workout gives your body the amino acids required for muscle recovery and growth.
Glycogen is used as a fuel by body therefore eating carbohydrates (1.1 – 1.5 gm/kg body weight) within 30 minutes of workout helps in glycogen re-synthesis. A combination of both carbs and proteins helps in maximizing protein and glycogen synthesis.
Don’t shy away from including some fat in your meal as well. A little bit of it will not harm your recovery. In fact, fat is required by your body to absorb all the fat soluble vitamins.
Last but not the least, you should keep yourself hydrated always. As drinking enough water will help in better recovery and next day’s performance.
What Should You Eat After a Workout?
- Brown bread and Peanut butter
- Egg whites and toast
- Chocolate milkshake (Avoid sugar if you are aiming at weight loss)
- Chicken, brown rice and veggies
- Quinoa with plenty of veggies or like a salad
- Sweet potato
- Cornflakes and milk
- Banana milkshake
- Fruit smoothie – Fruit of your favourite choice + Yogurt
- Salad containing seeds like chia, sunflower and flax seeds
Don’t let social isolation or self-quarantine hamper your routine! Try these foods after a good home workout to strengthen your body and your immunity. If you need guidance for home workouts or more tips to build your immunity, tune in to LIVE classes on GOQii Play.
Let’s get stronger and #BeTheForce against COVID-19 together.