By Dr. Shikha Sharma
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Foods To Have After Workout In Order To Maximise Results

Eating the right foods improves our energy, our exercise performance and our body’s ability to recover, adapt and get fitter from our workouts. The size of our pre-workout snack depends on the duration and intensity of our exercise session.

Generally, for cardiovascular workout lasting more than an hour, one should take in a 300- 400 calorie snack. However, a lighter work out requires only about 200 calories.

It is important to eat both carbs and protein after working out.

Consuming 0.5-0.7 grams of carbs (1.1-1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis.

It is suggested that one should consume 0.14-0.23 grams of protein per pound of body weight (0.3-0.5 grams/kg) after a workout.

This combination will help us rebuild our muscle proteins and glycogen stores and also help in stimulating the growth of new muscle.

Here is a list of combination of foods including carbohydrates, proteins and fats:

  • Quinoa and oats
  • Smoothies
  • Sprouts and legumes
  • Avocado or nuts like almonds and walnuts
  • Grilled chicken with roasted vegetables
  • Egg omelet with avocado spread on wholegrain toast
  • Salmon with sweet potato
  • Tuna salad sandwich on whole-grain bread
  • Pita and hummus
  • Yogurt, fruits and green vegetables
  • Protein shake and banana
  • Wholegrain bread with nut butter spread

Post-workout meal matters. Generally, one should eat within 45 minutes of finishing exercise routine because our body’s ability to rebuild glycogen and protein increases after the workout.

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