When Is the Best Time to Eat After a Workout?
Jan 04, †Ј Eating the right foods after exercise can help you recover, build muscle, and prepare for your next regimen. Eggs are a good food to have after exercising. Author: Shawn Radcliffe. Oct 22, †Ј After a moderate-intensity workout, eat a snack within two hours of exercising. If you've exercised at a high intensity, eating sooner is better. After intense workouts, registered dietitian Christopher R. Mohr recommends eating within 15 minutes of your workout.
If you've ever felt completely wiped out after a tough workout, you know firsthand why it's so important to replenish your body with a post-workout snack. Your body uses important resources to power through a sweat session, and if they are not quickly replenished your body's ability to recover is compromised.
How soon after your workout you need to eat depends on the intensity of your workout and ranges from 15 minutes to 2 hours. To replace the glycogen stores in your aftdr quickly and effectively, eat a snack that contains both protein and carbohydrates for your post workout how to stretch fake leather boots. This will provide both fast-acting and sustainable energy to your body. After a moderate-intensity workout, eat a ehould within two hours of exercising.
If you've exercised at a high intensity, eating sooner is better. After intense workouts, registered dietitian Christopher R. Mohr recommends eating within 15 minutes of your workout.
Don't sit down to a three-course meal immediately after working out. Instead, choose a light snack that will keep you energized without weighing you down. Healthy options include a slice of whole-grain bread with almond butter or a whole-grain pita pocket with a hard-boiled egg.
Stay away from foods that are high in saturated fat and oil, like fried foods and chips. Not only will you feel more lethargic after eating these foods, but you may also consume even more calories than you burned during your workout.
Nutrition bars are a convenient way to get nutrients and calories after a workout. But watch out Ч many bars contain as many calories as a whole meal. How many calories you need depends on how intense your workout was. Choose a bar in proportion and look for natural ingredients ypu added sugar.
Although it seems counterintuitive, working out can decrease your appetite for a short period. Even if you feel nauseous or full after finishing your workout, it's important to consume some type of replenishment.
Determine what might be appealing to you and keep it on hand. Drink plenty of water, then reach for a piece of fruit after a workout, a fruit smoothie, or a healthy sports bar. Eating a little bit in the short term will help you feel better in the long term. There isn't a one-size-fits-all post-workout snack. What you eat will depend on your fitness goals. If you're trying to build muscle, you'll want more protein in your snack; if you're a long-distance runner, you need electrolytes and simple carbs ASAP after a training run.
If your goal is weight loss, you need to carefully balance your calorie intake with your calorie burn so that your snack isn't defeating the purpose of your workout. But don't get too caught up in the exact when and what how to spend itunes credit on iphone eating something is better than eating nothing.
Fitness Workouts Exercises and Workouts. S Megan Smith Updated October 22, Reviewed by Sylvie Tremblay, MSc. Sylvie Tremblay, MSc. Sylvie Tremblay holds a Master of Science in molecular and cellular biology, and has years of experience as a cancer researcher and geneticist. Megan Smith. Megan Smith has been a freelance ear and editor since She whst about health, fitness, travel, beauty and grooming topics for various print and Internet publications.
When and what to eat after your workout depends on the workout. What to Eat After Your Workout. If You're Not Hungry. Eat for Your Goals. Here's Why
When to Eat Your Post Workout Meal
Jan 15, †Ј The ideal post-workout snack includes protein (for your muscles) and carbs (to replenish energy). Here, dietitians share why these nutrients are vital and the best snacks to eat after a tough workout. After you wrap up your workout, whip up this easy snack or lunch. The whole grains give you high-fiber carbs, while the turkey has 19 grams of protein per 3-ounce serving. You don't need it if you eat enough carbs while you're training. You should only consider carb loading if you're doing very hard, continuous exercise for 90 minutes or more, and you're working.
Pretty much every fitness lover has wondered at some point: How long should you wait to workout after eating? Exercise too soon, and you risk feeling gassy, crampy, and nauseous. So how can you strike the right balance? As a general rule of thumb, you should wait to exercise until three to four hours after eating a meal, and one to two hours after eating a snack, advises Ansari. Doing some light exercise after eatingЧlike walkingЧis fine, but for a more intense workout your body needs time to digest.
Factors like the length and intensity of your workout, as well as the type and amount of food you eat, play a role, too. Be extra careful about the timing and type of food before a high-intensity workout, Ansari adds. Before a run or a HIIT class, for example, your stomach might need simpler foods and more time to digest them compared to what it can tolerate before more gentle activities, like a walk or gentle yoga.
Again, this varies person to personЧmore on that in a minute. Just keep in mind it takes more time to digest protein than it does carbs, so keep your pre-workout protein consumption moderate.
Good pre-workout snack options to try include oatmeal with berries, hard boiled eggs, a turkey wrap, or peanut butter and jelly on whole grain bread, says Raffals. The closer you eat to a workout, the higher your food should be in simple carbohydrates, says Ansari.
Bananas, crackers, applesauce, smoothies, raisins, dates, juice, and simple bars are good pre-workout snack options to try. On the no-no list? Large amounts of spicy foods, high-fiber foods, and high-fat foods, says Ansari. It takes a while to digest high-fiber and high-fat foods, so eating them in big quantities too close to a workout i.
Things like sodas and highly processed, sugary granola bars can give you a quick jolt of energy, but then leave you seriously dragging. Depending on the length and intensity of your workout, you may also want to eat during it. Again, this varies person to person, but in general Ansari recommends bringing along a snack for workouts that last more than 45 minutes.
In those instances, eating or sipping something simple, like a piece of fruit or an electrolyte drink that contains carbs, can provide the energy boost you need to finish feeling strong. What foods are best? Go for simple carbohydrates, which help quickly refuel your muscles, and protein, which helps rebuild your muscles, says Raffals.
She recommends chocolate milk, as it combines both macronutrients. Other good post workout bets, per Ansari, include: fruit or a bar with a protein shake; Greek yogurt with fruit, granola and toast; a lean protein burger with a bun, avocado, and a side of salad and fruit; and a veggie and quinoa bowl with avocado, a cup of soy milk, and a piece of fruit.
Make sure you hydrate post workout, too. And if you got super sweaty during your workout, consume electrolytes to replace what you lost. Bananas, which contain the electrolyte potassium, are a solid pick, says Raffals.
Instead, think back on when you last ate. Both experts advise eating something before a morning workout. Doing so will give you the energy you need to train harder and get the most out of your workout. Simple foods like a banana, diced fruit, raisins, dates, or a bar are good options. Just know your workout may suffer. Finding the best pre-workout nutrition plan for you is a matter of trial and error, says Raffals.
Ansari suggests mentally noting what you ate on the days you felt especially strong and energized during a workout. Also pay attention to what foods sit well with your stomach and in what quantities and how far ahead of a workout you consumed them. Restrictions work, says man who brought Massachusetts gun deaths to record low. How Long to Wait to Workout After Eating As a general rule of thumb, you should wait to exercise until three to four hours after eating a meal, and one to two hours after eating a snack, advises Ansari.
Microsoft and partners may be compensated if you purchase something through recommended links in this article. Found the story interesting?
Like us on Facebook to see similar stories. I'm already a fan, don't show this again. Send MSN Feedback. How can we improve? Please give an overall site rating:. Privacy Statement.
Opens in a new window Opens an external site Opens an external site in a new window.