Eat right after exercising - how it works

Many people forget that eating after exercise is very important to support the body with the right food to regenerate and build muscle. In this article we would like to show you how you should take in after exercising.

Why you should eat after exercising

Especially people who want to lose weight do not eat anything after exercising, because they believe that the training and weight loss effect will increase. However, this is wrong.

• The body needs energy. We feed this to him in the form of food.
• After training, the body needs fuel to regenerate itself and build muscle.
• Athletes should therefore make sure to eat properly after intensive training.
• After the exertion of sports, the carbohydrate stores are empty and the proteins in the muscles are used up.
• Therefore, you should definitely eat properly after training to support the regeneration of the body.
• The right time to eat after exercising is about 30-45 minutes after training. Do not wait too long to eat, otherwise the muscle breakdown can start. We explain more about this in the third chapter.

Protein after exercise

In order to do something good for your body after intensive training and to promote muscle building, you should eat certain foods after exercising. We will now explain to you what these are.

• On the one hand, the body needs proteins to build muscle after sport. When a muscle is stressed, so-called muscle proteins are split or broken down. You have to replenish these and counteract a protein deficiency.
• It is best to eat a small snack right after the training session. It can be a handful of nuts, an oat or almond drink, or a banana.
• You should plan for sufficient protein at the meal after your workout. Lean curd, chicken breast, cottage cheese, eggs, fish, tofu or chickpeas are excellent sources of protein. Protein powder is also suitable.
• Experts recommend that around 0.8 grams of protein should be consumed per kilogram of body weight per day.
• If you are training to build muscle, you should set the protein level at 1.2 grams per pound of body weight.

Eat carbohydrates after exercise

In addition to the protein intake, sufficient carbohydrates are important in the meal after exercise. These help the body to regenerate faster because they fill up the stores and give new energy.

• If not enough carbohydrates are eaten after exercising, the body draws the energy it needs from the muscle mass. This has a negative effect on the training result.
• The consumption of carbohydrates also has the effect that insulin is released. This prevents the loss of muscle mass and promotes regeneration.
• Beans, peas, nuts, oatmeal, quinoa, potatoes, rice or almond milk and vegetables are good carbohydrate suppliers.
• Always combine carbohydrates and proteins in a ratio of 2: 1 - for muscle training 3: 1 after training.