What to eat after a workout?
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In the context of post-workout nutrition, discusses the importance of consuming carbohydrates and proteins after exercising to replenish the body's energy reserves and support recovery. He mentions beneficial foods to eat after a workout, such as oatmeal, fruit, and a protein drink, or a rich, real meal like grass-fed beef or salmon with a salad. This gives the necessary nutrients to recharge the body and if the workout has been intense and glycogen-depleting, he emphasizes the need for complex carbohydrates, such as rice or pasta, to refill glycogen stores. also explains that consuming such carbohydrates post-exercise can help reduce inflammation markers by about 30% to 40% when compared to just water intake 1 2.
adds to the discussion by advising the intake of approximately half a gram of carbohydrate per pound of body weight for high-energy expenditure workouts. He also notes that overall protein ingestion throughout the day is a crucial determinant for muscle growth rather than just timing around the workout, although the timing of carbohydrate ingestion can be more critical, especially for those training multiple times a day or every day 3.
and also highlight that while the urgency of the post-workout meal is less significant than previously believed, consistency in post-workout nutrition aids overall performance. They debunk the myth of an "anabolic window" and agree that the benefits of a post-workout meal can still be observed several hours after exercise 4.
For a balanced approach, it's recommended to include both protein and carbohydrates in post-training meals and to consider personal preferences and how certain foods affect your workout and recovery 5.
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