Post Workout

What do we eat after training?

Just finished your workout and wondering what to eat? Then this particular article is for you!  You will find the answers to the questions "What should I eat after training?" How soon after should I eat? Should I use a post-workout supplement drink?” 

First, however, it is good to clarify what happens to the body during exercise.

The body during training is literally fighting a battle. A battle which consumes a lot of energy and leads to the destruction of many muscle fibers. It is understandable that during this effort we have also lost fluids which will also need to be replenished. The type of training differentiates the needs without this meaning that there are not many common features.

Therefore, eating after weight training should help us achieve:

• The replenishment of energy stores (glycogen)
• The repair and increase of muscle mass
• The replenishment of fluids and electrolytes and

Energy refill

The energy we need during training comes mainly from muscle glycogen. There is always the large store of fat, which is called upon when the other sources begin to run out. The intense effort of training is mainly covered by glycogen and this is what needs to be replenished after exercise. The main way to replenish glycogen stores is through the consumption of foods with high carbohydrate content. 

Foods: Rice, potato, spaghetti, banana after training 
When : Be sure to consume these carbohydrates immediately after exercise as your body utilizes them faster and more efficiently at this stage!

Repairing damaged muscles

Protein provides the necessary amino acids to rebuild muscle tissue damaged during exercise. It is necessary to understand that the body cannot absorb an unlimited amount of protein in a single meal, since excesses will yield nothing more than excess fat.

Foods: Chicken, meat, fish, eggs 
When: Consuming high biological value protein within 30 minutes of exercise provides essential amino acids for muscle tissue maintenance and repair.

Replenish fluids

Even after exercise is over, your body continues to lose fluids and electrolytes through sweat and urine. Therefore, for effective hydration, consume 6 glasses of fluids for every 1 kg of body weight lost during exercise.


Supplements: How do they help?

Dietary supplements outperform some  characteristics such as the speed of absorption and the concentration of certain nutrients which makes them preferable in some cases of intense exercise.

An ideal post-workout supplement is a protein shake. While the specific products are characterized as proteins, the majority of them consist of combinations of protein and carbohydrate. So, on most packages you will find proportions describing the net percentage of protein and another part which is basically nothing but carbohydrates, since the fat content is zero. There is of course pure whey protein which should be paired with a high glycemic index carbohydrate.