During an intense abdominal workout, your body uses nutrients to work. After you have finished your routine, consume protein, carbohydrates and plenty of fluids to help you recover and keep your body properly nourished. The Mayo Clinic suggests high-protein and carbohydrate-rich foods consumed within two hours of completing a fitness session.
Protein
Protein contains amino acids, which are the building blocks of muscle. After an intense training regimen, muscle tissue is broken down. To rebuild the muscle, amino acids are pulled from the body. Consume additional protein to prevent the breakdown of other muscles for the use of amino acids. Good sources of protein include poultry, such as chicken and turkey; fish; other meats, such as beef and pork; dairy products; nuts; and seeds. If you are working on achieving a lean mid-section, you should avoid proteins high in saturated fats. Chicken, fish, egg whites and low-fat dairy products are great sources of protein that do not contain a high amount of saturated fat.
Carbohydrates
Carbohydrates are constantly used during a workout because they provide energy. Your muscles pull from glycogen stores in your body during a workout to ensure that it has enough energy. Even after a workout is completed, your muscles are still pulling sugar from your body to replenish what was used during physical activity. To ensure that these stores are replenished, consume carbohydrates after your workout session. Complex carbohydrates include whole grains, cereal, pasta and fruit. Some healthy after-workout snacks that incorporate both protein and carbohydrates are a banana and low-fat peanut-butter sandwich on whole grain bread; a protein shake made with low-fat milk; low-fat yogurt topped with granola and fresh berries; or a tuna sandwich on whole grain bread.
Water
Don't forget that muscle is composed primarily of water. Consume plenty of water during and after a workout to avoid dehydration from sweating. Have a bottle of water on hand during workouts, and continue drinking water for several hours after your workout. If water is not your flavor, consume a sports drink high in electrolytes after your fitness routine.
Warning
If you suffer from diabetes or any other health condition that could be negatively impacted by exercise, consult your physician to ensure that you are healthy enough for physical activity. Diabetics, in particular, may need to consume more carbohydrates before, during and after any exercise routine to help maintain a normal blood sugar level. If you are a diabetic patient who has been medically cleared to participate in a physical fitness regimen, be sure to check your blood sugar regularly.
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