What happens inside your body when you workout?

When you workout, you put your body through a form of stress. This stress causes your body to adapt and improve in various ways. When you strength train, you break down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. These tears are repaired and the muscle tissue gets bigger and stronger than before. This is how muscle gain happens on a micro level. However, simply breaking down the muscle tissue is not enough for it to repair and grow. It requires proper nutrition, hydration, and recovery.

Why is nutrition important after a workout?

Nutrition plays a vital role in helping your body recover and gain strength after a workout. Protein is particularly important as it helps to build and repair muscle. After a workout, the muscles are like sponges, ready to absorb protein and replenish and repair themselves. It is recommended to consume a serving of protein within 30 to 60 minutes after a workout. Protein shakes can be a convenient option, but they are not necessary. Other good sources of protein include eggs, tuna, salmon, grilled chicken, oatmeal with whey or plant-based protein, and cottage cheese. The recommended amount of protein to consume after a workout is 0.14 to 0.23 grams per pound of body weight.

Carbohydrates are also important after a workout as they help to refuel the body and muscles. During intense workouts, glycogen stores in the muscles and liver are depleted. Consuming carbohydrates after a workout helps to restore these glycogen stores. The amount of carbohydrates required depends on the type of activity performed. For high endurance activities like swimming, running, and cycling, it is recommended to consume 0.5 to 0.7 grams of carbs per pound of body weight. Good sources of carbohydrates include oatmeal, rice cakes, white rice, chocolate milk, regular and sweet potatoes, fruit, and quinoa.

What should you avoid eating after a workout?

After a workout, it is important to avoid nutritionally devoid foods that are full of artificial ingredients, additives, and chemicals. These foods will not help to replenish your body and may end up being stored as body fat. They will not satisfy your body’s nutrient cravings, leading to overeating. Focus on consuming nutrient-rich foods that nourish your body and provide the necessary nutrients for recovery and improvement.

What should you drink after a workout?

Water is always the best choice before, during, and after a workout. It helps to regulate body temperature, transport nutrients, aid in digestion and absorption, and support cognitive functions. Staying hydrated is crucial for performance and recovery. During exercise, it is recommended to drink 7 to 10 ounces of water every 10 to 20 minutes. After a workout, aim to consume at least 8 ounces of water. Remember to sip water slowly to avoid cramps and think of it like watering a plant rather than dumping water all at once. Sports drinks can be consumed during intense exercise in hot conditions to replenish water and electrolytes lost through sweat, but water is generally sufficient for most workouts.

In conclusion, what you do after a workout is just as important as the workout itself. Proper nutrition, hydration, and recovery are critical for achieving your fitness goals. Focus on consuming protein to build and repair muscle, carbohydrates to refuel your body, and avoid nutritionally devoid foods. Stay hydrated by drinking water before, during, and after your workout. By taking care of your body after a workout, you set yourself up for success in future training sessions.