Immediately after a hard workout your body craves energy, nutrients and water to replenish what has been used up. 0-1 hour post training is an ideal window of opportunity to have a meal. This will allow for faster recovery of energy stores and will minimise the chances of excess carbohydrates causing havoc on your blood sugars that among other things may result in conversion and storage of fat.
Carbohydrates are stored as glycogen in liver and muscles. Glycogen is the main source of energy for moderate to intensive bouts of training. It needs to be replenished soon after a workout to ensure full recovery and to avoid stressing the body. The best time to do this is within the first hour of finishing the training session. This window of opportunity will promote conversion of carbohydrates to glycogen stores with minimum fat storage
Eat simple carbohydrates found in fruits following the workout and a meal balanced in fats, protein and complex unrefined carbohydrates an hour to two
hours after. Simple carbohydrates (e.g. bananas) are a good options immediately after a workout if future performance is your goal. However, where weight loss is concerned, a plate consisting of lean protein, healthy fats, vegetables and some Low GI carbs is your best bet an hour after a workout
You may have read in the previous posts that it is the excessive consumption of carbohydrates and not fat that contributes to fat gain. Depleted glycogen stores combined with heightened metabolic state immediately post workout allow for grater conversion of the ingested carbohydrates into glycogen instead of fat. So, food containing carbohydrates, eaten shortly after your workout will less likely be converted to fat if that is your primary goal this month.
However, don’t overdo it. The amount of food you need to eat must be in proportion to how hard you’ve trained. A vat of rice is a no go (generally) unless you have just completed an hour+ of intensive cycling, running or did an intensive 45-60 min resistance workout.
With Healthy Wishes,
Dmitri Tkatchev
Read on:
Introduction to the 31 Day Fitness Kickstart
Day 1 – Water
Day 2 – Protein at breakfast
Day 3 – Meal frequency
Day 4 – Sugar
Day 5 – Lifestyle
Day 6 – Carbohydrates
Day 7 – Sleep
Day 8 – Start easy with Cardio – frequency not the quantity.
Day 9 – Get clever with your fats!
Day 10 – Find or become a role model
Day 11 – Coffee
Day 12 – Exercise improves your appetite response.
Day 13 – Consistency over intensity
Day 14 – Add cinnamon to your diet
Day 15 – Energising morning fix
Day 16 – Active rest
Day 17 – Holistic fitness.
Day 18 – Minimise muscle loss.
Day 19 – Don’t forget steady paced cardio
Day 20 – Eat plenty of fibre
Day 21 – Take up a physically demanding hobby.
Day 22 – Hire a qualified and an experienced Personal Trainer
Day 23 – Eat Cake
Day 24 – Don’t forget that the feeling of hunger is the best cue for when to eat
Day 25 – Tune in to your training
Day 26 – Sort out the calorie density of your meals.
Day 27 – Eat more grapefruit
Day 29 – Stay in the low range of Glycaemic Index and Glycaemic Load
Day 30 – Cycle crunches.
Day 31 – Learn to listen to your body