WHEN TO EAT?
Big widespread misconception alive among people that you should not eat immediately after exercise. But this is completely wrong! It is best to eat as soon as possible after you finish with your workout.
If you wait too long, your body will store the food as fat instead to “feed” the muscles. It is advisable to have a small meal between 30-60 minutes after exercise. This period is called the “golden hour” and then muscle are prone to receive nutrients from the food that you bring in and compensate the lost energy.
WHAT TO EAT?
People feel very hungry after exercise, and it can cause excessive eating and consuming the wrong food. Ideally, you should bring in 50% of the calories that you spend with physical activity. So, if you have burned 600 calories, you have to enter 300 immediately after exercise.
The food that you will eat after exercise, should contain protein and vitamin A to help your muscles recover.
- Carrots and carrot juice
- Dried fruits like apricots
- Red peppers
- Eggs and toasted whole-grain bread
- Yogurt with fruit
- Milk shake or banana shake
- Low fat chocolate milk
- Sandwich with tuna
Consume a lot of fluids . In one hour of exercise with high paced, your body loses about 4 cups of water. Therefore, try to bring in 500-600ml water immediately after exercise. If you sweat more than normal or exercise when the weather is warm, with sweat and lose electrolytes and minerals. Therefore you can consume sports drinks to indemnify electrolytes.