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!