Health and nutrition of certain foods may vary based on when they are consumed, how much is consumed and the macronutrients present in these foods. Along with exercise, individuals would love to set right their eating habits too to gain maximum beneficial results. When pre- and post-workout nutrition quality is adhered to high standards, the results might be even more amazing.
Most individuals are recommended to drink adequate water and eat meals that contain more carbs with some protein and fat before and after workout to maintain the required energy levels. Macronutrient proportions vary depending on the person involved and a registered dietitian nutritionist is the best person to gauge the exact quantities. Get in touch with a registered dietitian nutritionist at www.firsteatright.com to get your personalized macronutrient levels suitable for your energy needs.
Beyond this, individuals do need to have an idea about the foods they can/cannot eat while undergoing training which can help them reap long-term health benefits:
Healthy Carbs for Energy
We are sure to run out of energy stores after an intense workout session and must ensure to replenish the lost glycogen stores to equip ourselves with energy for the upcoming training sessions. It is here that one must choose prudently-go for high-quality carbs like fruits, whole-grain breads, crackers and pasta that help our body convert carbs into glycogen and store them in muscles for future energy. Avoid simple carbs that contain high sugars such as refined bread products, high-sugar protein bars and candy that cause blood glucose levels to shoot up providing instant energy, but all this energy is depleted too as fast as it entered the body.
A Big ‘No’ to Calorie-dense Foods
Many individuals are tempted to indulge in high-calorie foods after a workout. Some people are aware that the body is subjected to post-workout oxygen consumption where it continues to burn calories post-workout due to various factors such as intensity and duration of the exercise. These people would love to use this to their advantage and eat high-calorie foods. But, consuming such high-calorie foods can negate the post-workout calorie burn and can also set the individuals on the path of unhealthy eating habits and diets.
Fit to Fat
Individuals wish to splurge on high-fat foods too post-workout similar to their high-carb indulgence. But doing this can impact the effectiveness of glycogen replenishment as a high-fat diet slows digestion and also the conversion of carbs into glycogen. Reduced glycogen replacement means less energy available for training again.
‘Shocking’ could be the word when we say that eating veggies post workout is not good for health. Veggies are wholesome foods that carry plenty of nutrients with them but what they lack is the macronutrients that help to replace lost energy stores after a workout. Please don’t munch on high-nutrient cucumbers or carrots after your physical activity class but stick with meals that contain adequate carbs, proteins and fats to fuel energy stores.
Reap the benefits of eating the right foods at the right time by making wise choices in your food selection. Stay active with energy all through the day with an effective meal plan. Avoid the above-mentioned foods after a workout session saving them for consumption sometime later.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.