A healthy diet can boost your endurance, energy, muscle strength and overall athletic performance. And the timing of your food intake can influence how you feel during exercise significantly, according to MayoClinic.com. Although eating after a workout isn't a necessity, it does provide numerous benefits. Learning more about these benefits may inspire you to make wise lifestyle decisions. For best results, seek guidance from a qualified professional before altering your diet.
Benefits
During exercise, your muscles burn glycogen, which comes from carbohydrates, as fuel. Eating after intense, routine workouts helps replenish lost glycogen. This enhances the recovery process and allows for plentiful energy at your next workout, according to Health Services at Columbia University, and is particularly important for competitive athletes. Protein-rich foods enhance recovery by promoting muscle repair. Consuming fluids after exercise guards against dehydration symptoms, such as tiredness, dry mouth and headaches.
Guidelines
Eating a small meal containing carbohydrates, protein and fat within 30 minutes of athletic training is "very beneficial," according to Colorado State University Extension. Carbohydrate-rich foods, consumed 15 to 60 minutes after exercise, are ideal for managing low glycogen levels. If solid food sounds unappealing, choose liquids, such as protein shakes, juices or fruit smoothies.
Optimum Foods
Nutritious carbohydrate sources include whole grain foods, such as oatmeal, 100 percent whole grain breads and brown rice, and fresh or frozen fruits and vegetables. As complex carbohydrate sources, whole grains, fruits and vegetables promote positive blood sugar levels, lowering your risk for fatigue and tiredness, according to CSUE. Valuable fluids include water, watered-down fruit juices and sports drinks if your exercise was lengthy and intense. Exercising for 90 minutes or more puts you at risk for imbalanced electrolytes, which are chemicals that carry an electrical charge in your body. Sports drinks contain electrolytes, such as potassium, sodium and magnesium.
Meals and Snack Examples
Examples of balanced post-workout snacks include fruit-topped yogurt, peanut or almond butter on whole grain bread, string cheese with whole grain crackers and natural trail mix containing nuts, seeds and dried fruit. If you prefer a "regular meal," MayoClinic.com suggests pairing complex carbohydrates, meat and cooked or fresh vegetables. This meal might contain whole wheat pasta topped with cooked ground turkey, vegetables and tomato sauce, for example. Or top brown rice with stir-fried vegetables and tofu, fish or chicken.
References
- MayoClinic.com; Eating and Exercise: 5 Tips to Maximize Your Workouts; Mayo Clinic Staff
- Health Services at Columbia University: Go Ask Alice!: Is it Better to Eat Before or After Exercise?
- Colorado State University Extension: Nutrition for the Athlete
- MayoClinic.com; Dehydration Symptoms; Mayo Clinic Staff
- MayoClinic.com; Sports Drinks: Better than Water?; Mayo Clinic Staff
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