We hope you enjoyed part one….
Just a quick recap on part one, we talked about how post fluids, meals and snacks can help you after exercise, in this part we will be talking you through how calories, fats, carbs and protein can help in post-workout.
Ok so lets jump straight into it with calories…..
- Calories. Ideally, try to eat enough calories to equal 50% of the calories you burned during your workout. So if you burn about 600 calories during your workout, try to eat 300 calories afterward. Don’t worry about undoing the calorie-burning benefits of your workout–that’s not how weight loss works. As long as you’re eating within your recommended calorie range (whether for weight loss or maintenance), you’ll be on your way to reaching your goals.
- Carbohydrates. Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need more—around 50-60 grams for each hour they exercised.If you have some favourite high-carb foods that are lacking in the whole grains and fiber that are often recommended as part of a healthy diet, this is a good time to have them! Your body can digest refined carbohydrates faster during your “refueling window,” but if you’re a whole foods foodie, don’t force yourself to eat processed foods.
- Protein. While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that’s about 10-15 grams for most people.
- Fat. Fat doesn’t play a big role in post-workout recovery, and eating too much fat after a workout won’t help your weight control or fitness endeavours. Only 15% (or less) of your post-workout calories should come from fat—that’s less than 10 grams.
The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next workout.
What do you eat as a post-workout meal?
But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don’t panic.
Your body can still replace your muscle fuel over the next 24 hours, as long as you’re eating enough food to support your activity level.
If you can, have a smaller snack that contains carbs and protein as soon after exercise as possible.
Liquids like smoothies, shakes, or chocolate milk, and/or energy bars can be especially effective snacks after a workout.
Here are some sample food combinations for your post exercise meal:
- Bread, a bagel, or an English muffin with cheese or peanut butter
- Dried fruit and nuts
- Cottage cheese with fruit
- Fruit juice with cheese
- Yogurt with fruit
- Veggie omelette with toast or roll
- Chocolate milk
- Cereal with milk
- Eggs and toast
- Turkey, ham, chicken, or roast beef sandwich
- Vegetable stir-fry with chicken, shrimp, edamame or tofu
- Crackers with low fat cheese
- Rice or popcorn cakes with nut butter
- Smoothies (with milk, yogurt, or added protein powder)
- A protein or energy bar
- A protein or energy shake
- Pancakes and eggs
- Any regular meal that contains lean protein, starch, and vegetables
Whats your favourite meal from the list?
We hope this mini two part series has helped you with all your post-workout needs, we are always happy to help at wolvesfitness, any queries you have just simply contact us we will do our best to help!