How To Reward Yourself After A Tough Workout

 September 15, 2023|  Aya Chawa

Working out is an important component of a healthy lifestyle, and increasing the intensity of those workouts has many benefits like improved insulin sensitivity, increased energy expenditure, and increased muscle mass. But keep in mind that it is equally important to replenish your body after these tough workouts.

Before we dive into the importance of nutrition, let’s start with hydration. Poor hydration can affect performance and recovery. After sweating it out at the gym, your body loses water and electrolytes. For light workouts water is enough. For more intense, prolonged workouts try adding a sports drink with electrolytes to be able to continue at the same intensity level.

Protein: the macronutrient every gym goer seems to be obsessed with. Protein has amino acids which are the building blocks for your muscles. They are essential for muscle repair, recovery, and growth. Reaching 25-30g of protein after a gym session is ideal, you can do that by having 200g of chicken, beef, or fish. If you prefer plant-based proteins, opt for sources like tofu, tempeh, and legumes.

Another important macronutrient is Carbohydrates. Carbohydrates are your body’s primary source of energy. To replenish your glycogen stores and have enough energy for you next workout, add a carb side to your post workout meal. Choose complex carbs like sweet potatoes, brown rice, and quinoa.

While proteins and carbs are crucial, don’t forget about healthy fats. Omega 3 fatty acids found in nuts and seafood aid in muscle recovery and can reduce inflammation.

Finally, indulging yourself in a fulfilling balanced meal after a tough workout helps your body recover and perform at its best. Prioritise hydration, protein, carbohydrates, and healthy fats to optimise your post workout nutrition. This will help you feel more energised and ready for your next session. So, go ahead and customise your delicious and nutritious post workout meal from Fuel-Up – your body will thank you for it!

 September 15, 2023 | Aya Chawa
Aya Chawa

About the Author

Aya joined Kcal in 2021, where she has been dedicatedly assisting Clients in optimising their performance through proper nutrition. As a certified Fitness Instructor and Personal Fitness Coach, she understands the importance of an active lifestyle in conjunction with a balanced and nutritious diet, both crucial for weight management and disease prevention. Aya obtained her bachelor’s degree in nutrition & Dietetics from Lebanese American University in Beirut, where she also minored in Food Science. During her academic journey, her passion for nutrition led her to work as a dietetic intern in Beirut. She firmly believes in the power of a holistic approach when it comes to wellness. By addressing the individual needs of each client, she tailors meal plans that not only enhance performance but also promote overall health and well-being.

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