You may know what to eat before your workout but it’s just as important to know what to eat after you exercise. It goes without saying that you shouldn't scoff down the pasties just because you've broken a sweat, but it's more than just avoiding the wrong things. If you eat the right things you can maximise the effect your workout has had.
When you’re exercising, your muscles are using glycogen stored in your body as their fuel. Proteins get broken down at the same time as your muscles fibres are damaged during exercise. This is good, as the repairing process ensures you get stronger and more definition in your muscle tone.
Post-workout, your body tries to get this glycogen back to fuel your body, and amino acids are needed as the building blocks to repair the muscle proteins that have been damaged.
The best way to help your body recover is to get the right nutrients into it as soon as you can after you’ve worked out.
You need proteins to help repair and build muscle. Some studies have shown that eating 20–40 grams of protein can maximise the body's ability to recover after a workout.
Proteins such as eggs, yogurt, cottage cheese, salmon or chicken are ideal.
Consuming carbs will help your body to replenish its glycogen stores, and eating both protein and carbs at the same time will give you maximum benefits.
Choose healthy carbs such as sweet potatoes, quinoa, rice, potatoes and pasta.
Also add some fats such as nut butters or avocados and you’ll have the perfect recipe for recovery!
perfect - chicken sandwich with avocado it is! Homemade of course otherwise there's too much mayo. I see the chap in the photo is eating an apple so that's dessert sorted too.