Eating after exercising can be quite intuitive, mainly for one reason: you’re likely hungry. This is because the body has just used up a ton of calories and wants to replenish itself. Exercise also breaks down muscle, and you need protein to rebuild it.
Recent studies have built on those early studies, and testing has been done by eating an hour, or even two, after exercise. The difference between exercising on an empty stomach or having consumed food before training has also been examined. The results are clear: the famous anabolic window (whose theory consists in thinking that the body needs nutrients to regenerate our body 1 or 2 hours after training) does not have any evidence since it has been seen that it can be recovered even 24 hours later having completed the training.
As you already know, the body needs food to produce energy and to use it as a foundation. Physical activity increases that need, but that need is not the same for all nutrients: some are more important than others for muscle building and recovery.
Protein
Protein is essential for muscles. When you exercise, your muscles break down and your body needs protein to rebuild itself. Additionally, exercise triggers the growth of extra muscle tissue, which is why lifting weights makes you stronger. This phenomenon further increases the need for extra protein and makes this a priority after exercise.
Your protein need depends on your height and the amount of protein you consume for the rest of the day – aim to consume 20 to 40 grams (0.25-0.40 g / kg of body mass) of protein after exercising.
Focus on high-quality protein sources that contain all the essential amino acids. Some of the best sources of complete protein are milk, eggs, soy protein, and meat.
Other forms of consumption is through whey protein, such as 100% ISOLATE PREMIUM PROTEIN CHOCOLATE FLAVOR
Carbohydrates
Just as protein is needed to repair muscles that have been broken down, carbohydrates are needed to restore expended energy. Glycogen – stored glucose – is the primary source of energy for the first hour of exercise. The more intense and prolonged your workout, the more your stored glycogen is depleted and the more carbohydrates you will need to replenish it.
Research conducted more than 15 years ago suggested consuming carbohydrates in a ratio of 3: 1 to 6: 1 to protein (i.e. 1.2-1.4 g / kg of body mass).
As far as food is concerned, they could be recovered with rice, pasta, vegetables (in large quantities) and even legumes.
Fats
Fats are not as directly involved in recovery from exercise as protein or carbohydrates. In fact, too much fat can slow down the absorption of proteins and carbohydrates that the body needs, although this does not mean that you should avoid them.
Hydration
Water is an important element for the body to function well. When you exercise, you lose some water through sweat, and it is important to replace it.
Make sure you drink plenty of water during your workout. The body can lose one to three liters of fluid per hour through sweat. Your goal after training is to replace the lost fluid that you did not drink during training.
