You’ve heard it time and time again… exercise is an integral part of a healthy life. And exercising the right amount is an important balance to find, just like drinking enough water and getting enough sleep. Finding the time and energy to make exercise a priority is difficult, so taking steps to ensure that you’re getting the maximum benefit from all your hard work is important.
Have you thought about what else you could be doing to get the most out of your fitness regimen? Whether you have or you haven’t, we’ve got news for you – what you put into your body makes a huge difference! Having a snack before you workout will give you energy and stamina, but eating something after a workout is even more important to repair muscle tissues and replenish the fuel you burned off.
Eating after exercise is all about recovery and storage. Studies show that eating within fifteen minutes of workout completion is best, because the longer you wait to replenish, the longer your muscle recovery will take. According to Kathleen M. Zelman, MPH, RD, LD, “Foods provide the gas to the body’s engine, and fluids provide the water to your body’s radiator.”
Here are the four components of a healthy diet for someone who exercises, as well as some meal and snack examples.
#1: Protein
You’ve probably heard that protein is necessary to rebuild muscle tissue that is damaged during intense exercise. It is also helpful for increasing water absorption and improving muscle hydration. Here are two ways to get your protein:
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Eggs are low in calories, high in protein and naturally contain vitamin D.
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Salmon is high in protein and packed with omega-3s.
#2: Carbohydrates
Carbohydrates are helpful both before and after a workout. Your muscles rely on carbs for a quick energy source, but also need carbs to replenish muscle glycogen.
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Brown rice is fine, but nutrient packed quinoa is even better.
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Bananas are fast-acting and filled with potassium.
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Hummus contains both proteins and carbs. Eating it with whole-wheat pita adds slow-releasing carbohydrates to keep energy levels up for hours.
#3: Antioxidants
Muscle breakdown from workouts can cause free radical/ oxidation damage and inflammation, so it’s important to consume antioxidants and anti-inflammatory foods to combat the muscle soreness.
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Research has shown that blueberries contribute to a quick recovery.
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Kiwi contains both carbohydrates and antioxidants.
#4: Hydration
There’s no question that water is necessary before and after exercise, but many people wonder about the benefits of sports drinks, which provide additional carbohydrates and sodium. For athletes exercising in hot, humid conditions, especially for longer than 60 minutes, a sports drink may be beneficial. Another recommendation would be to drink orange juice or chocolate milk. You’ll get more potassium, which is important in the restoration process post-workout.
Knowing when and what you should eat and drink is just one small part of living a healthy life. No matter how health conscious you already are, there’s sure to be a few more things you could be doing to maximize your exercise efforts, boost your immune system and live the healthiest life imaginable. As always, the staff at [company_short] is here to provide recommendations and consult with you on any of your healthcare needs.