Clean eating after a workout is essential for repairing muscles and replacing the energy you’ve burned. Whether you’re a distance runner, powerlifter, or general fitness enthusiast, incorporating supplements and healthy meals into your fitness regimen will help you maximize your performance and results. If you’re seeking ways to refuel after an intense workout, here are some tips for replenishing your body.
How to Refuel After a Workout
1. Use Intensity as Your Guide
Most athletes can recover naturally from rigorous workouts in a two-day period. Consuming a well-balanced recovery meal speeds this process up, which is especially important if you train frequently. While low-intensity or shorter workouts may only require a snack, such as a banana and peanut butter, intense sessions demand a full recovery meal to help rebuild muscles and restore energy.
2. Time It Wisely
Try to have your recovery meal within 30 minutes to an hour after you finish your exercise routine. If your workout was intense, you should eat every two hours for approximately six hours. This allows you to fully replenish your energy and supports full muscle reparation. You should also incorporate pre-workout supplements into your routine to ensure your body gets all of the nutrients it needs to perform its best.
3. Choose a Good Source of Protein
In order to repair, preserve, and strengthen your muscles, protein is crucial after a workout. You should try to consume about 15 to 25 grams of protein after your exercise routine. Lean meat, eggs, cottage cheese, and salmon are some healthy protein options. Be sure that you don’t consume strictly protein, however. Protein rebuilds the muscles, but it doesn’t provide enough energy to refuel.
4. Don’t Forget Carbohydrates
Carbohydrates play an essential role in replenishing glycogen, the type of glucose the body stores for future energy. The ratio of carbohydrates to protein is important for balancing energy replenishment with muscle repair. You should get carbs in within a one-hour window after your workout, as glycogen replacement occurs fastest then. Vegetables, fruits, and whole grains are good sources of carbs. To accompany these foods, you should use pre-workout supplements for an added energy boost.
5. Drink Plenty of Water
If you’re sweating a lot during your workout, it’s important to drink a lot of water afterward and through the rest of the day. For workouts under an hour, stick to water. If you’re having a longer session or running a distance race, you should sip a sports drink for added fuel. After the workout, drink chocolate milk, as it’s rich in protein.
Athletes who want to enrich their bodies with the nutrients needed to power through intense workouts and meet their exercise goals should turn to Skwäd Supplements. Based in the Greater Cincinnati, OH, area, this local company provides safe and affordable pre-workout supplements, including blueberry-flavored powders. Visit them online to learn more about their products, or call (513) 602-2697 to speak with a member of their team.