Thinking about rewarding yourself for a good workout with a nice, juicy cheeseburger?
Well, don’t. The food you eat after hitting the gym
just may be the most important food you eat all day. Muscles store excess
energy in the form of glycogen and protein and, when you work out, the
body burns fuel from your pre-workout meal, then it breaks down glycogen stored
in muscles. Within a few hours of working out, muscle protein drops and muscles
begin to break down. However, within a 45-minute window, your body is the most
responsive with absorbing carbohydrates and protein.
Foods That Fuel & Reload Muscles
Greek Yoghurt - Greek yoghurt has double the amount of
protein compared to regular yoghurt and is a great source of carbohydrates. “Mix
it with cereal or fruit,” recommends Dr. Louise Burke, head of Sports Nutrition
at the Australian Institute of Sport and co-author of The Complete Guide to
Food for Sports Performance: Peak Nutrition for Your Sport. Fresh berries pack
micro-nutrients, which have been proven to help fight muscle soreness.
Sandwich Wraps - “Wholegrain wraps are loaded with
wholesome carbohydrates,” says Burke. Make yourself a turkey or chicken
sandwich and add a bowl of soup on the side. This is a particularly great meal
if you work out during your lunch break. “Wraps are portable so you can eat
them on the way back to your office!” she adds. If you’d rather have a salad
after the gym, make sure you add some grains. “You need at least 1/2 cup of
whole grains, so add some quinoa, brown rice, beans or pasta,” says Manuel
Villacorta, R.D., a spokes person for the American Dietetic Association and
founder of Eating Free.
Fruit Salad - Fruits are not only loaded with
carbohydrates, they also contain enzymes to help your body break down nutrients
so they can be delivered to your tired muscles. Pineapple is also known to have
anti-inflammatory properties to help your muscles recover. Kiwi aids with
digestion and helps break down amino acids. “Plus, fruit offers a rainbow of
anti-oxidants,” Burke adds.
Wholegrain Breakfast Cereal - Cereal is good any time of
day: In the morning for breakfast or later in the day as a snack. Select a high
protein, high fibre cereal, like Kashi Golean, which offers 30 grams of
carbohydrates, 13 gram of protein and 10 grams of fibre. It’s perfect for
reloading the muscle energy stores. Make it more of a substantial snack and add
dairy milk or yoghurt, suggests Burke.
Rule of Thumb - “It all comes down to the carbohydrates
and protein,” sums up Villacorta. “They’re the two key things your body
needs, and right after you work out is when your blood circulates best.” If
you’re main goal is to build muscle, eat at least 30 grams of protein and 30 to
35 grams of carbs within 15 minutes of your workout. If you’re just trying to
stay in shape or shed a few pounds, you can take your time and eat within 45
minutes or an hour after your workout.
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