Notice that each of these suggestions include some protein as well as carbohydrates. Carbs are the fuel. Protein is what rebuilds and repairs, but also "primes the pump" to make the right amino acids available for your muscles.
Getting protein and carbs into your system is even more vital post workout. Your body uses stored energy glycogen in your muscles to power through your workout or game, but after that workout, you need to replenish the nutrients lost.
What to do? After a competition or workout, focus on getting carbs and protein into your body. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids.
Try to eat within an hour of completing an intense workout. On the other hand, if your workout is going to be more gentle a long walk, for instance you can get away with eating closer to your workout time.
You should refrain from eating foods high in fat prior to your exercise, because these foods will stay in your stomach longer and could upset it.
Foods that are high in fiber should also be avoided, as they could stimulate your digestive system when your energy is needed elsewhere. How long you need to wait before exercising after eating also depends on the intensity of your workout. Instead, foods that are high in carbohydrates and moderate in protein will satisfy your hunger, be easily digested and help normalize your blood sugar, so you feel at the top of your game come workout time.
If you are going to be working out intensely for an extended period of time over one hour , your body will likely need to be replenished to avoid getting tired. However, most of the time just drinking water is enough to keep your body going during your workout. Exercise, though incredibly good for your health, puts stress on your body. Eating the right foods after you exercise is essential to helping your muscles recover and replace their glycogen stores for energy.
This is especially important if you work out intensely or often daily or more. You should eat carbohydrates such as a piece of fruit, raw veggies or whole-grain crackers as soon as possible after exercising, and eat some protein a hard-boiled egg, nuts, turkey, chicken, etc. Though you may not be in the habit of paying attention to what you eat before and after your workout, doing so can help you get the most out of your exercise.
You may jog in place a little, shake out your arms, do a few stretches, and some other movements to get your heart pumping and your body feeling loose before you exercise.
What you do AFTER your workout can mean the difference between sore muscles and fatigue, or stronger muscles and increased energy. But as you may suspect, establishing a proper after-workout routine is incredibly important.
Taking care of your body after exercise will impact your muscles their strength and soreness , how well your exercise is received and even how much strain you put on your heart. According to the Mayo Clinic, stretching is beneficial both after your warm up and before your cool down session, but if you only have time to do it once, you should do it after your workout, before you cool down. At this time, your muscles are warm and more elastic, and stretching increases your flexibility and maximizes the range of motion around your joints.
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Products and services. Eating and exercise: 5 tips to maximize your workouts Knowing when and what to eat can make a difference in your workouts. By Mayo Clinic Staff. Open pop-up dialog box Breakfast Close. Breakfast A healthy breakfast might include cereal and fruit. Open pop-up dialog box Smoothie Close.
Smoothie A smoothie can be a good snack. Open pop-up dialog box Yogurt and fruit Close. Yogurt and fruit Yogurt and fruit can be good options for food choices after you exercise. Open pop-up dialog box Water Close. Water Drinking fluids such as water before, during and after your workout can help prevent dehydration. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again.
Show references Kenney WL, et al. Body composition and nutrition for sport. In: Physiology of Sport and Exercise. Champaign, Ill. Duyff RL. Eat smart for sports. New York, N. Whitney E, et al. Fitness: Physical activity, nutrients, and body adaptations.
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