I train hard at the gym and I find myself really hungry about an hour after I work out. What should I eat to stay healthy and trim?—Question asked by Tim Thumma and Beth Beligan of Seal Beach.
Since the New Year, many Seal Beachers have been accomplishing their health and fitness goals by exercising more and eating better.
Tim Thumma and Beth Beligan are local residents that have done just that. About two weeks ago they jump-started their fitness programs with great success.
One of the first things they asked was “What do I eat after I workout?” This is one of the most popular questions for fitness enthusiasts looking to gain efficient positive results.
Simply, out of the three categories of foods there are two that should be eaten after a workout: proteins and carbohydrates.
Fats, although beneficial and necessary in our diet, need to be left off the post-workout menu.
You don’t need fat after a workout because it slows down the digestion of carbohydrates and proteins while dissolving essential vitamins that your body needs for recovery.
During a workout, the body does three important things: burns calories (carbohydrates), breaks down muscle tissue (proteins), and utilizes water (loses moisture).
The size, timing, and content of your post-exercise meals and snacks play an important role in how well your body recovers and rebuilds after a your workout, and whether the calories you eat will be used as fuel or stored as fat.
Here is what you need to eat and drink to get the results you want:
• You need to replace carbs, protein and water within 30 to 60 minutes after a workout.
This time frame is when your body is most able to absorb vitamins, nutrients, and other important rebuilding blocks like proteins that have been depleted during your workout.
• Consuming proteins will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles.
What are good sources of proteins?
Chicken, egg whites, tuna and other meats are great sources of protein but because they are whole foods they can take quite some time for your body to absorb.
Whole foods are always your best option but a common alternative is a protein shake that contains a mixture of whey (milk protein) and liquid (water).
Protein shakes are easy to carry to gym and because it is in liquid form it will digest fast to provide efficient results.
• The second food source is essential after a workout is, carbohydrates.
Your body typically needs more carbohydrates than proteins after a workout to replace your glycogen levels (sugar levels) that you burned during your workout.
Like protein, there is an ideal form of carbohydrates after a workout.
Generally speaking, good carbs like whole grains and fiber that are often recommended are not ideal after a workout.
These “good” carbs are harder for the body to digest.
On the contrary, ideal carbohydrates are simple sugars (glucose—more specifically dextrose) will be more beneficial in restoring the muscle’s sugar levels post workout.
Aside from actual raw sugar, good choices would be one to two servings of fruits and vegetables such as a banana or a baked potato.
Without simple sugars in your post workout meal, your body may actually breakdown your newly built muscle to in order to restore your glucose storage.
In conclusion a post-workout meal should consist of about 60 percent carbs, 30 percent protein, and 10 percent fat within 30 to 60 minutes of the end of your workout.
Tight schedule is no problem
But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don’t panic!
Your body can still replace your muscle fuel over the next 24 hours, as long as you’re eating enough food to support your activity level.
Try to have a smaller snack that contains carbs and protein as soon after exercise as possible. Moderate exercisers have flexibility when it comes to timing your meals and choosing your foods.
The most important thing is getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best, so listen to your body!
Eating the right things at the right times after you workout is essential to keeping your energy up, your workout performance high, and your body in fat burning mode.
Go have fun and get fit!
Bryce Turner is co-owner of Beach Fitness at 148 Main E&F. He has a bachelor of science degree in physical therapy/exercise science and welcomes your questions on fitness. Do you have a question for Bryce and this column? He can be reached for questions at (562) 493-8426 or send e-mail to bryce@beachfitness.com.
