Post-Workout Nutrition: What To Eat After Workout?

A workout should be an essential part of everyone's life, be it for small kids or elder people, it is equally important for one and all. The workout which we do and what type of food we eat defines our fitness, and currently, if we look at the lifestyle we follow, fitness should be our priority.
But just doing the workout isn't helpful, we need to take care of the kind of food we eat before and after a workout because if we eat heavy food which contains a lot of fats, then doing workout is of no use. That is why it is equally important to decide pre-workout and post-workout nutrition which we should have.
Post-workout nutrition purpose is to supply our body with everything our body needs to repair, recover, and adapt to the training stimulus that the workout provided.
There is a famous saying that, “we are what we eat”, which means if we eat good food we will be healthy and if we eat bad food we will be unhealthy.

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Here are some tips which we have to keep in mind after our workout -
1. Satisfy our meal with healthy carbs - Not all
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carbs are the same. There are two types of carbs - whole carb and complex carb. Whole carbs contain the fibre found naturally in the food, including vegetables, whole grains, whole fruit, etc. whereas complex carbs have more nutrition than simple carbs and are a great option for weight control.
2. Don't eat too spicy food -

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Spicy food should be avoided after a workout because spicy food contains a potent ingredient known as capsaicin, which is bad for our body. Spicy food stimulates diarrhea and heartburn. It is very important to choose the right food because after a workout our body repairs itself, which is why it is important to choose the right kind of food.
3. Avoid unnecessary sugar -

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You should stick to healthy foods such as vegetables, fruits, and whole grains which provide a good amount of protein, minerals, and carbohydrates. A lot of protein shakes and drinks have a lot of hidden ingredients that contain sugar, which would not be beneficial for us. So try to avoid these kinds of protein drinks.
4. Rehydrate soon after a workout -

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Good hydration means getting good amounts of water before, during, and after the workout. During a workout, the body loses a lot of water through sweating and breathing. Therefore, rehydration is very important as it helps to transport nutrients to keep us healthy and give us energy. It is crucial for the body's health recovery and future performance.
5. Fuel body with protein -

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It is highly suggested that eating food high in protein after a workout, within 20 minutes, provides essential amino acids that repair and build muscles. This will also help us to increase our energy and keep it for the future.
6. Eat at the correct time -

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This the most important tip which we must follow. You should always have a meal full of nutrients within 30 minutes of workout. If we do not eat after having a workout, our body will be exhausted and we will not feel fresh and energetic.
7. Don't eat too many fats -

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Eating too much fat can increase our risk for a number of health threats. If eating too much fat causes us to become overweight or obese, this raises our risk of endometrial, breast, prostate, and colorectal cancers. Your body needs fat to survive, but it's wise to eat this important nutrient in moderation. Hence it is very crucial to decide what kind of food we are eating.
“Take care of your body. It’s the only place we have to live in.”
— Jim Rohn
- Moulshree Sarwate