What to eat after a workout?
A proper meal before physical training allows you to properly prepare the body to intensive exercises. However, a proper nutrition after training is equally important, because the lack of certain nutrients can ruin effects of exercises and has a negative impact on well-being.
After workout you should complement a fluid level, because during exercises, your body loses a lot of water. That is why weight reduces after exercices, which is sometimes mistakenly perceived as a loss of body fat. It is recommended to drink as much fluid as you lost them during workout, what can be noticed by comparing the weight before and after training. Of course, thus determined amount of fluid does not have to be taken immediately. You should, however, make sure to take it within an hour after the training. To hydration you can use not only water. Many people reach for isotonic drinks. Those who are not their enthusiasts can prepare healthy isotonic drink themselves. For this purpose, you need 1 liter of still water with a high mineral content, 2 tablespoons of honey, a pinch of salt and a juice of citrus fruit, for example, lime or grapefruit.
Carbohydrates are required both before and after workout. After an intensive effort they are necessary in order to replenish glycogen stores in muscles. It is worth to take carbohydrates within the first 15 minutes after exercise. Then you can, for example, assume a portion of carbohydrate supplement or drink an orange juice.
A good solution will be also fruits, such as grapes, bananas or peaches. People who tend to weight reduction, will benefit from the information that after an intensive workout they can also afford a candy bar or a few pieces of chocolate. Small amounts of sweets will allowa a complement with sugar and will not lead to an increase in body fat. 1,5-2 hours after training, you should provide the body with 0,5 to 1 gram of carbohydrate per kilogram of your body weight. As a result, in the muscle a reserve of glycogen is forming, which allows more frequent and longer training sessions.
After a physical effort you should also provide the body with protein. About the right amount of protein in a diet should care, in particular, those who do not want to reduce body fat associated with a decrease in a muscle tissue. The more frequent and more intensive workouts, the greater demand for protein. If the diet has it too little, you can reach for a protein supplement. At this point, arises a question regarding the appropriate balance between protein and carbohydrates. Protein should be four times less, so about 0.1875 per kg of body weight. It is worth mentioning that some people oppose combining protein and carbohydrates. This is not groundless limitation, but we must remember that after training the body needs both of them.
Vitamins and minerals
During an intensive workout you lose a lot of micronutrients, that is why it is also recommended to supplement the level of vitamins and minerals after the workout. Active people should pay attention primarily on vitamins A, C, E, B6 and B12, as well as minerals such as iron, calcium and potassium. Immediately after training, you can reach for isotonic and hypertonic drinks, that quickly supplement the level of vitamins and minerals, but it is very important that these components are not missing in your daily diet. Without micronutrients the body is more susceptible to injury, and the biggest threat comes after the intensive workout. When planning the menu, you have to take into account factors that can impair the absorption of individual micronutrients.
To sum up the above information, you need to replenish water level, carbohydrates, proteins, vitamins and minerals after exercises. This will be possible thanks to both adequate food and dietary supplements.