Recovering from Your Exercise

Recovering from Your Exercise
If I were to eat better, would I recover faster? Without a doubt, consuming the appropriate foods and fluids can affect recovery.
When you deal with the rigors of a tough training schedule, remember that what you eat after a hard workout affects your recovery. You should not separate your recovery diet from your daily diet. By wisely choosing your food and fluids both right after you finish exercising and throughout the day, you will recover as best as you possibly can for the next workout.
Nutrient Timing
Your muscles break down during a hard workout, but you can stop the breakdown mode by eating as soon as tolerable after your exercise. You’ll be taking advantage of the 45-minute post exercise window of opportunity to optimally nourish, repair and build muscles. Refueling is beneficial in two ways:
Carbohydrate stimulates the release of insulin, a hormone that helps build muscles as well as transport carbohydrate into the muscles to replenish depleted glycogen stores.
Carbohydrate combined with a little protein (approximately 10-20 g) creates an even better muscle refueling and building response, and it reduces cortisol, a hormone that breaks down muscle.
Including generous amount of carbohydrate in the recover diet enhances glycogen replacement. Having amino acids (from protein) readily available enhances the process of building and repairing muscles and reduces muscle soreness. In fact, eating just a little protein before exercise can optimize recovery by providing a ready-and-waiting supply of amino acid after exercise. You don’t need to consume a lot of food. As few as 100 calories can make a big difference.
Recovery Fluids and Floods
After you finish a hand workout, your top dietary priority should be to replace the fluids you lost by sweating so that your body can get back into water balance.
Since 1gm of carbohydrate contains 4 calories, you’ll need about 300 calories of carbohydrate. Some popular carbohydrate-based food suggestions that offer a little protein include the following:
A fruit smoothie (made with yogurt or milk) and a handful of almonds.
Cup of milk and banana.
1 Whole egg with cup skimmed milk
Glass of any shake.
Peanut butter toast.
Glass lemon water with 2 Egg whites.
Bowl paneer salad with glass lemon water.
    To Be Fit, Not Skinny
                                              To Nourish, Your Body

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