10/08/2018
Physical activity uses a lot of energy. It is difficult for the body to recover if energy levels are not replenished within 15 to 30 minutes after finishing a workout. Eating even a little snack shortly after exercising can help to restore energy levels.
In this article, we explore several components of a healthful post-workout snack and describe how they benefit the body.
The importance of the post-workout snack
What to eat after a workout
Eating a snack after a workout will help the body replenish lost energy.
During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.
Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears.
Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to repair muscles and build strength for future workouts.
Proteins, carbohydrates, and healthful fats are all essential for the body's recovery.
Protein
Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout.
Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance.
Carbohydrates
Carbohydrates are macronutrients that help the body to recharge and restore its fuel supply.
Anyone who exercises more than seven times a week should consume plenty of carbohydrates, as they quickly replenish glycogen levels.
What about fat?
Many people believe that consuming fat after exercising slows digestion and the absorption of nutrients. For some types of fat, this may be true.
However, there is little information about the post-workout effects of fat calories. It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery.
