The foods you eat following a weightlifting session should refuel and rebuild your muscles. Protein and carbohydrate sources provide the nutrients necessary for your body to replenish glycogen stores and refuel your muscles. Consume these foods within one to two hours of your weightlifting session to ensure proper recovery and hydration. Athletes who have trouble consuming sold foods after a workout should refuel by drinking calories instead.
High-Glycemic Carbohydrates
Your glycogen stores deplete when weightlifting, but consuming the appropriate carbohydrates after a workout replenishes them. Simple carbs are high-glycemic carbs and quickly released into the bloodstream. Carbs with a glycemic index score of 70 or higher are considered high glycemic carbs. Examples include white rice, pasta or potatoes, fruit juices and sports drinks. Consume fruit, fruit juices or sports drinks following a weightlifting session to replace your glycogen stores.
Low-Glycemic Carbohydrates
It takes your body longer to digest complex carbs than simple carbs. Foods that are low on the glycemic index help regulate blood sugar since they are digested at a slower rate. These carbs help repair and rebuild muscles worked during a weightlifting workout. The nutrients that complex carbs provide are essential for refueling your muscles. Carbs with a glycemic index score under 70 are considered low-glycemic carbs. Sources include vegetables, bananas, legumes, peanuts and apples.
Dairy Protein
After an intense workout, athletes need fuel to replenish energy stores. While carbs refuel glycogen, protein helps repair and rebuild muscles after a workout. Low-fat milk or chocolate milk offers a health combination of carbohydrates and protein. According to the Mayo Clinic website, low-fat milk or chocolate milk was equal to or better at refueling muscles compared with sports drinks. One cup of milk provides 9 g of protein. Cheeses and low-fat yogurt are other dairy products that provide high amount of protein and fuel after a weightlifting session.
Animal Protein
Meat is another solid source of protein to consume after weightlifting. Lean protein sources such as turkey, skinless chicken and fish supply your body with necessary nutrients without high amounts of fat and calories. According to "Fitness" magazine, eating a small meal of both protein and carbs helps your body recover quickly following a workout. A turkey sandwich on a slice of whole wheat bread provides an ideal meal of protein and carbs.
References
- MayoClinic.com; Glycemic Index Diet: Losing Weight with Blood Sugar Control; November 2009
- "Fitness" magazine; 6 Smart Snacks for After Your Workout; Lisa Kovalovich Whitmore; February 2006
- ESPN; What to Eat Before and After Exercise; Sharon Howard; November 1999
- MayoClinic.com; Milk Joins the Roster of Sports Drinks; Jennifer Nelson & Katherine Zeratsky; February 2010
