Post-workout meals and snacks
- Energy (Calories)
In this case, try to consume energy equal to half of the energy we burn during exercise. For example, roughly estimate that we use 600 kcal of energy during exercise.
After exercising, we should find food or snacks that contain about 300 kcal of energy. If you offer this, you don’t have to worry that eating this much will make exercising in vain. Because eating like this will definitely not affect weight loss as long as you control your overall energy to be within the range that your body needs.
- Carbohydrates
60% of the energy you eat now is carbohydrates. And after exercise, our body needs more carbohydrates than protein to use as fuel for muscles (glycogen) and to repair and prepare for more intense exercise. A basic level of exercise requires about 30-40 grams of carbohydrates after half an hour of exercise. While very intense or athletic exercise uses more energy, about 50-60 grams every hour after exercise. So if you like high-carbohydrate foods and are in the group of grains, high fiber or good carbohydrates, now is the right time to eat.
- Protein
Protein is another important thing. We should choose high-quality protein sources to include in our meals and snacks after exercise. These beneficial proteins will help reduce the wear and tear of muscle tissue caused by use and are a source of energy to start building and repairing muscles. The body will draw protein for energy from what we eat after exercise about 25%, which means about 10-15 grams for the average person.
- Fat
It is not very necessary after exercise แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ and recovery. Also, eating a lot of fat after exercise is not good for weight loss and makes the exercise effort in vain because after exercise, our body needs only 15% or less fat, or about less than 10 grams.
Recommended food and snack samples
- Dried fruits and nuts
- Freshly squeezed juice
- Yogurt with fresh fruit
- Scrambled eggs with vegetables
- Small pieces of chocolate
- Cereal with low-fat milk
- Boiled eggs with whole wheat toast
- Whole Wheat Sandwich with Chicken Breast and Vegetables
- Brown rice, parboiled rice with boiled vegetable chili paste
- Stir-fried vegetables with a little oil with chicken breast, shrimp or tofu.
- Smoothie made with milk, yogurt and protein powder
- Protein bars, protein powder (this depends on you)
- Common foods that provide good protein include chicken breast, fish, shrimp, unrefined flour, grains, and vegetables.