Ladies, have you paid enough attention to food intake and nutrition after exercise? If not, you must do it immediately because consuming proper nutrition is essential for maximizing benefits and post-exercise recovery.
Why is eating after exercise important?
Muscles use glycogen as the primary energy source when we exercise, especially during high-intensity sports. Glycogen is a form of glucose stored in the muscles and liver and used as an energy reserve. This results in the depletion of glycogen levels in the muscles. In addition, during exercise, we are also likely to damage some of the protein in the muscles.
After exercise, the body will try to restore glycogen stores in the muscles and repair and regrow damaged muscles. Consuming the proper nutrition right after exercise can speed up the recovery process. By consuming the proper nutritional intake, we get the following benefits:
1. Reduces muscle protein breakdown
2. Accelerates the process of muscle protein formation
3. Restore the glycogen stores in the muscles
4. Speed up recovery
Protein helps repair and build muscle.
Exercise causes the breakdown of muscle protein. The degree of damage is determined by the type and intensity of the exercise. Eating enough protein after a workout provides the body with the amino acids it needs to repair and rebuild damaged muscle proteins.
Protein also provides the materials needed to build new muscle tissue. It is recommended to consume as much as 0.3 - 0.5 grams of protein per kilogram of body weight immediately after exercise. You can get this protein intake through eggs, yogurt, cheese, salmon, chicken, protein bars, or protein powders sold in the market.
Carbohydrates aid in the recovery process
Carbohydrates can replenish glycogen stores that were previously reduced because they were used as an energy source during exercise. The degree of glycogen utilization is influenced by the type of activity performed.
For example, endurance sports, such as running and swimming, require more glycogen than weightlifting. Consuming carbohydrates in the amount of 1.1-1.5 grams per kilogram of body weight within 30 minutes after exercise can result in the proper process of rebuilding glycogen.
Consuming fat is not a sin.
Many think consuming fat after exercise slows digestion and hinders nutrient absorption. Even though fat doesn't get in the way of the recovery process and doesn't diminish the benefits of other nutrients. Nevertheless, limiting fat intake is good, even if consuming little fat is not a problem.
Apart from consuming proper nutritional intake, drinking plenty of water before, during, and after exercise would be best. During exercise, you lose water and electrolytes through sweat. Adequate hydration can provide an optimal internal environment for the body to maximize the recovery process toward performance.
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Sources:
Semeco, A. & Shatzman, C. (2021). Post-Workout Nutrition: What to Eat After a Workoutt. Healthline. [online]. https://www.healthline.com/nutrition/eat-after-workout