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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Post-workout nutrition is essential for replenishing energy stores, promoting muscle recovery, and maximizing the benefits of your workout. Here are some key points to consider for post-workout nutrition.
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Consume a post-workout meal or snack within 30 minutes to 1 hour after exercising. This window is known as the "anabolic window" when your body is primed to absorb nutrients and initiate the muscle recovery process.
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Carbs replenish glycogen stores, which are depleted during exercise. Opt for complex carbohydrates like whole grains, fruits, or starchy vegetables to provide sustained energy.
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Protein is crucial for muscle repair and growth. Include a source of high-quality protein in your post-workout meal, such as lean meats, poultry, fish, eggs, dairy products, or plant-based alternatives like tofu or legumes.
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Rehydrate after your workout by drinking water or a sports drink to replace lost fluids. Water helps maintain optimal muscle function and aids in nutrient absorption.
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If you engaged in intense exercise sweated heavily, replenishing electrolytes like sodium, potassium, and magnesium may be beneficial. You can consume electrolyte-rich drinks or include foods like bananas, coconut water, or sports drinks that contain electrolytes.
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Include foods rich in antioxidants to combat exercise-induced oxidative stress. Fruits and vegetables, especially colorful ones, are excellent sources of antioxidants. Berries, leafy greens, and citrus fruits are particularly beneficial.
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Aim for a balanced meal or snack that combines carbohydrates, protein, and healthy fats. This combination provides sustained energy, promotes muscle recovery, and helps control hunger.
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Tailor your post-workout nutrition to your specific needs, goals, and dietary preferences. Consider consulting with a registered dietitian or sports nutritionist for personalized recommendations.
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Remember, post-workout nutrition is just one component of an overall healthy diet and exercise routine. It's important to maintain a balanced and nutritious diet throughout the day to support optimal recovery and performance.
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