Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Share On Pinterest

 

If you are keen enough to exercise and workout then you are probably also keen to avoid ruining the fitness gain by eating unhealthily afterwards. In this article we outline a healthy eating post-exercise plan that helps the athlete to re-gain energy.

The key is to not only consume, but to get the balance right between consumption of fluids, calories, carbohydrates, protein and fat.


Post-Workout Diet

Fluid: When the athlete exercises (s)he loses fluid. Therefore it is important to drink about 18 ounces of water following your exercise. If you sweat to an extreme extent then consume a sports drink with electrolytes.

Calories: It is clearly tempting to just eat anything after you have completed a workout. However this is a wrong-headed idea. Ideally the following plan of action is preferable. Let’s say that you burned 800 calories during your workout. The healthy option is to now re-gain half of that… i.e., 400 calories. Obviously such precision is not essential. Nevertheless if you are serious about health and fitness an approximation is healthy.

Carbohydrates: Almost two-thirds of your calorie in-take should derive from carbohydrates. This is a priority in order to replace loss of muscle energy (glycogen). If your workout was moderate and lasted a little less than an hour… then around 35 grams of carbohydrates is advisable. On the other hand if your workout is tougher than a moderate’s and uses up a lot more energy than the average gym go-er… then around 55 grams is recommended. If you possess high carbohydrate food that is low in whole grains/fibre then you can healthily consume that food now.

Protein: Consuming protein is important and should form part of a post-exercise meal. The role of protein here is to re-build your muscles. A quarter of the post-exercise calories you consume should derive from protein… i.e., around 12-13 grams, whey protein has become one of the most popular sources for fitness enthusiasts.

Fat: Fat is rightly unpopular among health and fitness enthusiasts. Obviously eating a high fat meal after you have exercised would ruin your gains derived from the workout. Nevertheless, ideally, you should include a small amount of fat in the post-workout meal, i.e., around 10 grams. Ideally, you will be eating within an hour of finishing your exercise. Obviously your body may scream at you for a drink! The best part of the immediate post-workout period is that you can healthily reward yourself with an instant re-energizing smoothie, a chocolate drink or an energy bar.  

 

The above content was created on behalf of Powerhouse Fitness a leading online supplier of home gym equipment by Karl Young a sports and fitness enthusiast.   

Recommended Posts

Leave a Comment

Contact Us

Thank you for contacting the Human Trainer. Please leave us a detailed message and we'll get back to shortly.

0

Start typing and press Enter to search