When you plan a workout you, are not just planning the exercise, you are also planning a whole lifestyle that revolves around healthy living. This can consist of simple steps like drinking or eating before the workout to how much recovery you will need. In short, if you choose an exercise you are not just choosing a few hours of workout in the gym, you are also choosing a good amount of time preparing for a workout that will consist of drinking a healthy amount of water, consuming a good diet that can help your body as well as getting you enough energy to perform well. Most people then think of losing weight and end up starving themselves. This can impact not only the quality of their work but will soon impact their overall body, especially their hair, nail, and skin texture. People who do not consume a good diet or good quality of diet see long-term consequences so once you jump into a healthy lifestyle category there is not just a workout, you also need to have a good diet to support your overall workout routine.
Most of the time, people focus on a heavy meal before the workout because they think it will help them feel more energized. However soon after consuming a heavy meal, they feel more lethargic and eventually they feel sleepy and less active. To avoid this issue altogether it is very important to know what you need for your body and how you can keep it light enough that your body can work properly and yet healthy enough that you do not feel the long-term consequences.
With the help of this article, we will mainly highlight some of the snacks that you can consume right after your workouts. Our focus will be on using healthy ingredients that are readily available so you do not feel left out. These workout snacks are healthy and they are full of nutrients so you will neither feel too heavy nor feel the guilt that you are consuming so many calories.
Protein-Packed Meal
Eating carbohydrates with the addition of protein after a workout is the best way to replenish the body’s glycogen stores. How MUCH glycogen was used during a workout greatly depends on the activity and energy output. Endurance training will utilize much more glycogen than say, resistance training. To get the most out of your workouts, your post-workout meal should consist of 3:1 or 4:1 carbohydrates to protein ratio.
Endurance
Knowing what we know now about the effect of carbohydrates and glycogen stores, if you are exercising for a prolonged period of time (1+ hrs) it is safe to assume you’ll require a higher carbohydrate to protein ratio post-workout. Increasing your carbohydrates ratio to 4:1 (Carbs:Protein) will help replenish your glycogen stores and keep you energized throughout the day and for future workouts.
Post-Exercise 4:1 Meal Ideas:
• Bowl of Granola with Almond Milk
• Spinach and Salmon Salad with Whole Grain Baguette.
• Wild Rice Pasta with Diced Tomatoes.
• Raisin bread with Cottage Cheese or Organic Silken Tofu and sliced Bananas
• Canned Salmon on Pita with Romaine Lettuce and Roasted Red Peppers.
Resistance
Research shows that a ratio of 3:1 carbohydrate to protein is a great general guide to follow for post-workout meals as you won’t be tapping into your energy stores with shorter bursts of activity.
Post-Exercise 3:1 Meal Ideas:
• Smoothie with High-Quality Protein Isolate, Banana, Almond Milk, Frozen Berries + Spinach
• Grilled Chicken on Whole Grain or Rice Tortilla with Hummus + Cucumbers
• Quinoa with Black Beans, Diced Grilled Tofu, Chopped Kale + Olive Oil
• Sweet Potato Toast and Scrambled Egg + Avocado
Snacks on the Go
Most people prefer going to the gym right after the meal. This is simply because no one has enough time to waste on the meal prep and then eating the meal. A simple method to help your body is to consume a fruit smoothie along with some extra protein powder.
Then add a few spoons of granola to a yogurt bowl and add fruit chunks with a honey drizzle. This is a power-packed meal that will help you enjoy a good meal that you can carry with you as well. Some people also like to add nuts which is a very good option.
Bottom Line
To sum it all up, it all comes down to the quality of food and the nutrients you take in. If the quality of food is good you will see that the body is getting all the essential nutrients and that there are no side effects. However, if you are just consuming calories you will see that the body will soon start to show the impact of bad quality food. When we talk about bad quality food we are not talking about food that consists of unhealthy elements but food that is just pure calories and nothing else. You want a well-balanced diet that will have enough calories yet it fulfills all the basic essential nutrients. A heavy meal might just be junk and it will eventually make you feel nauseous so try to consume less just before you start your workout and instead focus on a light meal with healthy nutrients that will help you stay energized throughout the workout without any negative impact on the body.
About the Author
This article was created by Ann Edwards. Ann Edwards is a fully qualified personal trainer from Elite Sports. She has been helping people in the field of bodybuilding and fitness from more than a decade. Her career in nutrition and physical therapy has made her a fine addition for our team