The Goal of Post Workout

In a post workout process, it is all about recovery and repair where nutrition is an important role; the fact is, muscle strength and building happen after, not during, workouts. During intense workouts, protein is broken down and glycogen stores are depleted. Immediately after working out, liquid meals like smoothies are best, to rehydrate the body, quickly replenish glycogen and decrease protein breakdown. Your body uses stored energy (glycogen) in your muscles to power through your workout or activity. Definitely after that workout, you need to replenish the lost nutrients. Effective recovery process is by immediately providing the body with fast acting carbohydrates and protein. By using a staggered approach to muscle recovery, it is possible to set the stage for optimized recovery from intense workouts. Doing this will help speed up muscle recovery. As soon as possible post workout, get carbs and protein immediately into your body. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids. Experts suggest that to eat within 15 minutes of completing an intense workout for best results.

Example of simple post workout meals include:

• Post workout recovery smoothie made with low-fat milk and fruit
• Low-fat chocolate milk
• Chicken on a whole-grain bread wrap with veggies
• Yogurts, oat with berries

After your post workout, drink water to replenish your fluids. If you don’t want a boring beverage, you can blend your water with 100% orange juice which provides fluids, carbohydrates. You also burn a lot of carbohydrates which are the main fuel for your muscles when you exercise. In the 20 minutes to 1 hour after your workout, your muscles can store carbohydrates and protein as energy helps your body in the recovery process. Eat things with protein to help repair and grow your muscles. It is important to realize that these are the general things to know when you work out. Every person has a different digestive systems and a lot depends on what kind of workout you’re doing. When you feed your body and mind with the right nutrients to properly recover, you can keep doing the things you love without worrying about injuries. Additionally, it can help you see the results you want. A good post workout recovery plan means finding ways to relieve soreness and regain energy where it gives your muscles a time to rebuild any damaged tissues and build up energy for future workouts. Without post workout recovery, you can overwork your body, which may result in decreased performance and an increased risk to yourself.

Every person has different abilities and what works for other people might not work for you. Trial and error is the best method to finding out what appropriate things you need to do and what’s not. Knowing proper nutrition and exercise are crucial to keeping your body and mind performing at its best. If you find you get an upset stomach when you eat a meal 2 hours before, reevaluate the meal contents, make sure it meets the recommendations, and then try eating it a little earlier. Making a few adjustments in nutrient or meal timing will not be beneficial if you are eating poorly the rest of the day.