It’s important for you to give your body the fuel it needs to get through a workout. However, it’s also important to provide your body with nutrition after a workout is over. Post workout nutrition timing is something that a lot of people struggle with.
A tough workout will place a lot of strain on your muscles. Many people are starved for food after they’ve finished exercising. However, people shouldn’t chow down on just anything. They should choose what they eat with care.
As a general rule, it’s best not to eat immediately after a workout:
- Give your body a little bit of time to recover
- Wait about 45 minutes before you have a snack
- Wait about an hour before you have a full meal
While timing your post workout snack or meal is important, it’s even more important that you choose the right things to eat.
If your primary goal is to put on bulk, you should try to eat carbs after a workout. This will give your body a surge of insulin. Breads, pasta, and other healthy carbs can make great post workout meals.
Eating sugar can also bring insulin levels back up. However, people will need to be careful about the kinds of sugars they consume. Naturally occurring sugars, such as the sugar found in fruit, is a great option. Sugary cereals won’t be as beneficial. They are difficult for the body to digest and process.
If your goal is to put on lean muscle, you’ll want to eat some kind of lean protein after your workout. Meats like chicken and turkey are a great choice, as is a fish, like salmon. If you’re just looking for a snack, you may want to try having a few slices of deli lunch meat. Visit Food Network to learn more about the lean protein foods you should be eating.
Even if you’re not interested in putting on much bulk, your body will be craving carbs after your workout is over. You should try to find a way to provide your body with some carbs without overdoing it.
You might want to try having a slice of whole wheat toast with almond or sunflower seed butter. This will satisfy your carb cravings, but it won’t cause your body to bulk up. In addition, both almond and sunflower seed butter contain lots of protein. It will help you mold your body into the shape you want it to be in.
If you feel like you need sugar, try having a small snack of fruit. Dried fruit, like dates or raisins, is a good choice. Grapes can also be very helpful. Grapes are extremely hydrating, and your body should appreciate that after a tough workout.
It can be hard to figure out when and what you should eat after a workout. A lot of people spend hours at the gym without ever mastering post workout nutrition timing. With that said, these simple tips should help you figure out how you can plan your after gym snacks.