Today, a lot of attention has been given to a fit body, and it is common for people to work out rigorously to lose weight or to build muscle mass. As much as exercise is important to achieve this result, so is a good diet to complement it. And that is where lies the importance of a post work out meal or the meal you eat after a workout.
During a workout, small tears occur in the muscle fibre and the connected tissue and the body gets drained out of fuel sources called muscle glycogen. The muscles wll then attempt to rebuild themselves for which they should be provided with raw materials to accomplish it. The raw material which the muscles need in the refuelling process and to repair the fibre and tissue is what we call as the post work out meal and is considered to be the most important meal for people involved in strenuous workouts.
The post workout meal has to be carefully planned to include the right nutrients in the right ratios. It is very important to understand what type of essential nutrients has to be eaten soon after a workout and what food has to excluded from a post work out meal. So first lets look at the nutrients to be eaten after a work out.
The muscles need carbohydrates as well as proteins to replace their drained fuel sources (muscle glycogen) and to begin the rebuilding process. The richer the post work out meal is, the better it is for the quick recovery of the muscles and the sooner they can get started. The goal of proper post-workout nutrition is to quickly and efficiently refuel the muscles to be bigger and stronger.
A nutrient rich post workout meal should contain a quality carb mixture and a quality protein source. While protein builds muscle, carbohydrates provide an insulin spike, and an excellent transport system for the nutrients to reach the muscle cells. The post workout period is the time when the muscles are most receptive to the food we eat. It is usually referred to as the “free time” by the fitness experts. A time when they can eat anything and not have to worry about it turning into fat. During this time the muscle cells are unbelievably hungry for nutrition and will suck up all you can give them, hence lessening the chance of food remaining unprocessed and storing up as fat in the body.
An Ideal Post-Workout Meal
Try to keep the post workout meal simple and nutrient rich.
o A simple sandwich comprising of a mixture of carbs and proteins like wheat bread or whole grain bread packed with tuna,bacon or a chicken breast with tomatoe, and white sauce would be perfect. This meal or similar will give you all you need for that post-workout recovery.
o Carbohydrate-laden foods such fruit, brown rice, potatoes, pasta are a few foods that helps replace depleted glycogen stores after a workout.
o Protein rich beverages …
Whether you are on a balanced diet or healthy diet shouldn’t really be a problem. A healthy diet plan comprises natural, fresh and rich foods taken daily. A balanced diet on the other hand consists of all the various nutrients in adequate proportions to supply your body with all the needed nutrients.
The problem with a balanced diet arises when you tend to eat some kinds of foods more than others probably because one is your favorite food. With this a healthy balanced diet becomes unhealthy though still balanced. So a balanced diet may be bad for you simply because of your peculiar need at the time, which could be due to health problem. For instance if you are diabetic, hypertensive, or do have a heart disease, a balanced diet may be unhealthy for you due to some kind of foods in the diet that makes it balance. Yes it is balanced but not for you.
The same is applicable if you are weighing 400 pounds and a BMI of 41. You are in the malignant obesity group and while you must eat to stay alive, you need to avoid fatty and sugary foods as much as possible. Ironically, an unbalanced diet or healthy diet is what you need.
You will find people who make mistakes like this as they set out to loss weight-people who haven’t done enough research before they begin.
When they run into problems later on, they are like, “dieting comes with so much confusion. I’m told I have to keep the cholesterol low by taking off fat from my meals. But I thought that will mean eating an unbalanced diet. So I kept eating what I was eating except that I reduced the quantity significantly to help me loss weight. I lost 70 pounds in 6 months but then I got ill the next month. I had this flu that just kept coming back for about a month. The doctor asked if I was on steroids that my immunity was depressed. I’m glad I decided to tell him about my dieting.
That was the only way the doctor nailed it. I was deficient in so many nutrients because I have not been eating enough. How can I ever loss weight if I still eat like before?”
Are you in a similar situation? You can lose weight while maintaining a balance but healthy diet. You need to get to know what and how to eat to achieve that.
It is not confusion if you get the right help and guidance. Healthy and balanced diet plan provides variety in the diet and keeps you excited about your meals as before. You only need to reduce the harmful food stuffs that caused the problem in the first place. If you do not have the expertise, to stay healthy while losing weight you should seek the advice of an expert.
A healthy diet will help you health. Do not load yourself with unhealthy food in the name of eating …