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<\/a><\/p>\nIf you are an athlete, completing tasks such as running, cycling, lifting weights, or any such activity is not necessarily the end of it. You need to eat the right food after the workout. However, a lack of proper knowledge about what to eat after a workout can make you face malnutrition. Proper <\/span>post-workout meals for athletes <\/b>play a crucial role in muscle repair, glycogen replenishment, and overall performance improvement. An Athlete’s Diet is Guided by a<\/span> Sports Nutritionist<\/span><\/a><\/p>\n This blog is an attempt to provide guidance on the optimal meals for recovery, muscle repair and enhanced performance.\u00a0<\/span><\/p>\n Post-workout nutrition refers to the right food to eat after a workout. After an intensive workout, your muscles are starved for energy. Skipping the post-workout meal can leave your body imbalanced. The timing and the right meal ensure that your body and muscles regain the energy that they need.\u00a0<\/span><\/p>\n It is ideal to consume a post-workout meal within 30 to 60 minutes after the workout. This has been considered to be the best window for your body’s proper nutrient uptake. Following the right timing will ensure that you have proper muscle repair and glycogen synthesis.\u00a0<\/span><\/p>\n The post-workout meal helps you in many ways.\u00a0<\/span><\/p>\n Macronutrients are a group of nutrients that your body needs in a larger quantity. These nutrients provide the necessary energy for your body’s proper functionality.\u00a0<\/span><\/p>\n Exercises and workouts break down the muscle protein. Consuming an adequate amount of protein will help you in repairing the muscles and help in recovery. It can also help in muscle regrowth.\u00a0<\/span><\/p>\n As per the International Society of Sports Nutrition (ISSN), you should consume at least 20 to 40 grams per kg of your body weight. You should consume protein rich food within 3 to 4 hours post workout. This will help in performance, muscle recovery, and body composition. The ideal food sources for protein include lean meats, fish, eggs, dairy, and plant-based options like tofu and lentils.<\/span><\/p>\n A study by the NIH has shown that consuming protein before and after workouts helps improve muscular adaptations in a similar way. Several studies have shown that eating protein-rich food soon after exercise can help with muscle recovery and protein synthesis.\u00a0<\/span><\/p>\n Carbohydrates help you replenish energy in the form of glycogen. The depletion of glycogen levels depends on the amount of exercise you undertake. Endurance sports may make your body to use more glycogen levels. If you indulge in sports like cycling and running, you will need to use more carbs than in the case of resistance sports.\u00a0<\/span><\/p>\n As per the ISSN recommendation, you will need a high-carb diet of 3.6 to 5.5 g of carbs per pound (8 to 12 g per kilogram [kg]) of body weight. We recommend consuming whole grains, fruits, and vegetables for sustained energy release.\u00a0<\/span><\/p>\n Some studies have proved that a combination of protein and carbohydrates helps with insulin secretion and further improves glycogen synthesis. It is recommended to consume carb-rich food in under four hours after the workout.\u00a0<\/span><\/p>\n There is no concrete evidence to prove the effect of fats on the benefits after a workout. However, fats may be a good option for providing energy and sustaining hormone production.\u00a0<\/span><\/p>\n According to the ISSN standards, no standard specifications are recommended for fats. However, you can consume foods like nuts, seeds, avocados, and olive oil for fats.\u00a0<\/span><\/p>\nWhat is post-workout nutrition?<\/span><\/h2>\n
The nutrition timing<\/span><\/h3>\n
What is the role of post-workout meals for athletes?<\/span><\/h2>\n
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Macronutrients for Recovery<\/span><\/h2>\n
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