Ideal Post-Workout Nutrition
Society has a false notion of the word, ‘fit’ as some skinny looking person with abs and veins that pop out. Unfortunately, this is misleading and causes people to take harmful measures to do whatever it takes to lose their extra flab. Being ‘fit’ isn’t defined by physical appearance alone, it’s rather a combination of being mentally, emotionally, medically and physically healthy.
Why is it that most of us are ready to go the full mile, but neglect the most basic part of leading a healthy lifestyle? Numerous people turn to extreme measures to transform themselves, which, instead of benefiting their conditions, worsen it and can sometimes be fatal. Here, it would be consequential to probe, are fat burners or other supplements really necessary? Most of us get fooled by attractive labels, names and false promises. For example the word, ‘fat-burner’ – how much easier can it get? Just pop a pill and look like a model!
However, research, experience and experimentation points to the fact that a combination of exercise and diet is the solution to anyone and everyone’s goal to leading a healthy and fit life. Here, our focus is on post-workout nutrition. And ideal post-workout nutrition especially during the summers, is as easy as remembering the four R’s Re-hydrate, Replenish, Recover and Rebuild.
During an extraneous workout, you will most nicely sweat. depending on the intensity of your workout. in which you lose a lot of fluid and electrolytes. The complete balance of important minerals like potassium, sodium, calcium, chloride. magnesium, sulphate, bicarbonate and phosphate make electrolytes.
Potassium and sodium we the main minerals lost in sweat during an intensive exercise session. If this is not replaced with an adequate amount of fluid, it can lead to dehydration, fatigue. weakness, nausea, and/or muscle cramps. So, It is important to re-hydrate and replace the electrolytes throughout and after your exercise. Coconut water is a great source of electrolytes due to Its high potassium content.
Glycogen is a form of carbohydrate which is stored in the muscles and liver for energy. During the workout, the body continuously uses glycogen to fuel the activity. Individuals who workout require a diet that will allow them to store extra glycogen in their muscles so as to perform better. Simple carbohydrates which are the fastest to be absorbed, are recommended to be consumed immediately post workout, to replace lost glycogen.
Therefore, it is highly advised to go for a carbohydrate snack with a high glycemic index as a post workout meal. The glycemic index is a measure of how quickly a food raises blood sugar and consequently, the insulin levels. Normally, it is recommended to eat a carbohydrate source with a lower glycemic index so as not to initiate an insulin spike. But post-workout, the exact opposite is recommended, A high glycemic index food will increase the insulin levels in the body. which in turn helps drive the nutrients into the muscle cells quicker.
Recover And Rebuild
The goal to recovering and rebuilding muscle mainly depends upon the timing of the meal. Missing out on the window of opportunity could be crucial. This time period occurs immediately after the exercise session when the body is depleted of nutrients. At this time, it is important to consume a fast absorbing source of protein and carbohydrate along with amino acids and a multivitamin. A quick absorbing protein for example is whey protein which is commonly used by people who exercise regularly. Avoid fattening foods which interfere and slow down the absorption rate.
During a session of exercise, micro – fibres of the muscle stretch and sometimes tear depending upon the resistance. Thus, an adequate amount of last absorbing foods such as egg whites and whey protein, simple sugars for example – oranges, grapes and blueberries is recommended to quickly reach the muscles, post a workout.
And as in all things in lite, a holistic approach to any challenge is invariably better than any singular-focused approach. Discipline, consistency, and above all, moderation, is the key to success in achieving your goals for maintaining a healthy lifestyle through a judicious balance of diet and exercise. Start off with short-term goals and keep it simple. And once you begin to see the results from the combination of exercise and a healthy diet, it will automatically become a part of your lifestyle.