Post-workout meals are an important part of a fitness plan; they help your body recover from exercise, restore spent calories and provide energy for future activities. Replacing the calories burned from exercise with food is more complicated than simply eating. What you eat, how much of it you have and when you consume it varies according to personal fitness and dietary goals. An overview of the principles of exercise and energy can help you tailor your diet to fit your circumstances.
What to Consume
The ideal post-workout meal contains a mixture of both carbohydrates and protrein, according to fitness and weight loss expert Martica Heaner. While carbohydrates restore calories spent as fuel for your exercise, protein supplies amino acids that help your body rebuild the tissue that is broken as a regular part of intense physical activity. Eating protein after your workout is particularly important if you're trying to build muscle; protein helps you maintain and grow muscle tissue.
When to Eat
Experts generally recommend that you consume your post-workout meal within 30 to 45 minutes of finishing your exercise. During this time period, the enzymes that help restore and repair your muscles are most numerous and effective. If you perform your exercise away from home, you might have trouble finding or preparing food within the ideal time period. Under these circumstances, you can consume an athletic drink or fruit juice to provide your body with calories. While these foods don't contain protein, it's better to eat something than miss the window of opportunity.
Intensity Affects Caloric Requirements
Some exercise isn't intense enough to require substantial refueling through eating. For example, while a leisurely 15-minute walk is beneficial to your health and rightly counts as exercise, it probably won't deplete your body's energy stores enough to warrant a post-walk meal. On the other hand, if you perform intense activity for an hour or more, you should plan a meal or snack following the exercise session.
Overall Caloric Balance
The amount of calories you consume following exercise varies according to your fitness goals. In simple terms, the relationship between exercise, eating and body weight is a matter of output and input. If you consume as many calories as you expend, you will maintain your body weight. If you consume more calories than you expend, you will gain weight, and if you consume less than you expend, you'll lose weight. You can estimate your expenditure and consumption with the assistance of calorie expenditure charts and nutritional information, and consult medical or fitness professionals for detailed information and advice.
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