Many of us will probably know it: After a workout, you immediately move on to the other part of your day. Maybe you go straight to work after your morning workout, or you treat yourself to a beer as a reward after your evening workout. However, people usually forget that after a strenuous workout, the body needs a little something to eat so it can fully recharge. But what does your body need to get stronger?
How much protein you should consume
The right meal after a strenuous workout can make a big difference. During a long and intense workout the body burns energy and breaks down muscle fibers, this can be the case for example during weight training or long runs. Now is the time to eat the right food. Carbohydrates provide quick fuel and trigger an insulin response, while proteins are converted into amino acids. The right balance between the two helps the body, and especially the muscles, to regenerate. As a rule of thumb, 10 to 20 grams of Whey Protein, if you're not particularly big, even 10 to 15 grams will do. But if you have longer training sessions or maybe even train twice a day, then you should definitely take the 20 grams. Whey protein is recommended because it has been the subject of most studies. Whey protein powder can of course also be used, but fresh dairy products should be preferred. Of course, other products such as eggs or turkey meat can also provide your protein.
If you are an endurance athlete, sports drinks or gels are also a good choice. You can also use protein shakes or protein bars. Just make sure you take the right amount.
When is the perfect time for a post-workout meal?
The ideal time for a meal after a workout is between 30 and 60 minutes. However, it is by no means the case that a meal eaten after 60 minutes will no longer help the body to refuel. The time span is only a recommendation.
Of course, a healthy diet should already be throughout the day.
