Just know more about post workout nutrition and what to eat.

All your intense efforts you made during workout sessions will in vain. If you do not have a proper nutritional diet. People still wonder about pre workout meals and post workout meals and what to have in these meals. After workout your body is in state of consuming maximum nutrients. So it is very important to decide the quality and quantity of post workout meal.

After our workout session, your muscles use up their glycogen stores as fuel. This subsequently results in muscles being partially depleted of glycogen. Protein content of your muscles also gets broken down and damaged. So after workout, your body tends to rebuild this glycogen and protein stores. Eating the right nutrients after exercise will help you to get your body recover faster.

So here we are mentioning the quality of macro nutrients that you should intake after workout as a post workout meal.

• Protein will optimise muscle growth and repair.

As mentioned earlier, intense workout sessions triggers the breakdown of muscle protein. The rate of protein breakdown depends upon the intensity and rate of training.

So it’s very important to consume adequate amount of protein after workout. It will give your body the quality amino acids that it needs to repair and rebuild these proteins. Meanwhile scientific studies and researches provide evidences that protein is the building block that build muscles.

Although the protein requirements differ from person to person. But a normal human being should contain. 0.14 - 0.23 grams of protein per kg of body weight.

Eggs, Greek yoghurt, cottage cheese, salmon, whey, tuna are some of the common post workout protein sources.

• Carbohydrates, ultimate recovery partner.

The glycogen stores of body are used as fuel for training sessions. So having quality carbohydrate content as post workout will help you to replenish your glycogen stores.

The rate at which glycogen stores produce energy depends upon the intensity and rate of training. This is the main reason why several sports person who play endurance sports. Need a diet with high quantity of carbohydrates.

For a normal working person it is advisable to have 0.52-0.7 grams of carbohydrate per kg of body weight.

But the thing to remember is always use complex carbohydrates. Just try to avoid simple and processed carbs cause they are extremely high in calories and less in nutrients.

Sweet potatoes, chocolate milk, quinoa, rice cakes, rice oatmeal, potato, pasta, leafy vegetables, fruits will provide quality carbohydrates after workout.

• Healthy fats too are required.

It is a common myth that people wonder eating fat after workout will slow down their digestion and inhibits absorption of nutrients.

Although felt may slow down the absorption of her post workout meal. But it will surely not reduce the benefit of your meeting.

During a study, it was found that whole milk has more effective at promoting muscle growth than skimmed or low fat milk. Several other studies and researches point towards the fact that having a high fat meal will not affect the muscle glycogen synthesis.

But the thing to note down is have a quality fat diet. Mostly off for polyunsaturated or monounsaturated fats.

Eggs, avocados, nuts, nut butter and dried fruits will be helpful in maintaining fats in your post workout meal.