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After a workoutwhen your heart is still racingyour body needs a dose of nutrients to fuel its recovery.
Kyle got into coaching following a successful career as a former Division I basketball player.
Eating after a workout is crucial to therecovery process.
Dr. Sacheck’s research focuses on the impact of both diet and physical activity on health outcomes, with an emphasis on pediatric health disparities.
Should you go forproteinor recover with a carb-heavy plate of spaghetti?
How long should you wait before refueling?
Keep scrolling to learn what to eat after a workout and how long after working out you should eat.
Still, she emphasizes that both are important.
Otherwise, that recovery window is going to close.
When mealtime rolls aroundwhether its breakfast or dinnerDr.
Sacheck says protein and carbs should again play a starring role, with support from vegetables.
After killing your workout, your body deserves to be shown some love.
That way, itll be ready to do itallover again.
Dr. Sacheck’s research focuses on the impact of both diet and physical activity on health outcomes, with an emphasis on pediatric health disparities.
However, Gonzalez notes that your best post-exercise nutrition plan should be tailored to you and your goals.
So, having a coach or expert to guide you with the right strategy is helpful.
Generally speaking though, here are three great post-exercise recovery food types.
These amino acids can also help to build new muscle tissue and create a positive protein balance.
Generally, 20-40g of protein post workout has been shown to enhance recovery.
Furthermore, he adds, exercise also leads to water and electrolyte loss that can cause dehydration and cramping.
To get your creative juices flowing, here are some post-workout meal ideas to add to your rotation.
The banana is to help replenish those glycogen stores while also sneaking in some electrolytes.
Yogurt is high in protein while also containing probiotics to help with gut health, Gonzalez says.
Berries offer a moderate amount of carbohydrates along with loads of antioxidants.
Lastly, the granola will offer some carbohydrates and fiber to help with glycogen replenishing and digestion.
Adding in some vegetables provides additional vitamins and minerals that aid in the recovery process.
Plus, he adds, the avocado toast delivers fiber, healthy fat, and carbohydrates.
So, why exactly does she say a half hour is the crucial window for eating post-workout?
The key after exercise is to maintain that stimulus that might be damaging.
And this is where nutrition can really boost you over the decay phase.
In other words: You just stimulated your muscles, which is leading to muscle breakdown.
Your muscles have receptors that act like little Pac-Man types, says Dr. Sacheck.
They suck up the nutrients very quickly to replenish what was lost.
If you wait longer than 30 minutes, they are less primed to pick up whatever you eat.
Thats why its a really critical window.
Even getting 200 calories is going to be enough to help with the resynthesis.
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