While most articles talk about diets for men, we will talk about eating after workout for women. And how women can get the best results.
What should you eat after a workout?
Glycogen is the energy reserve of the muscles and gets fast depleted during a workout. Breakdown of glycogen also deprives the muscles of oxygen. Hence, it is recommended that you intake something that is rich in proteins or carbohydrates. It should be consumed about 30 minutes to an hour after your workout.
It will replenish the energy, and build and repair the muscles. If you wait for 2 hours, you will have depleted 50% of the muscle stores. Here are some super foods that you can consume after a workout:
- A protein shake
- Protein powder
- A balanced meal like fish or meat with salad or vegetables and rice or potato
Your muscles need at least 10-20 grams of proteins after a workout.
If you are in for a heavy workout session, it is always a god idea to load yourself up on carbs. You may also consume these as you are training. You can also include sports drinks in your workout session, but make sure you stick to a lighter version if losing weight is your goal. It is also important that you maintain the fluid balance of your body during exercise.