After completing a tough workout, you need to replenish your energy and fill the body with all the required vitamins and nutrients. Yet, what is the best eating time after working out in a gym or at home? Dietitians respond.
What To Eat For Efficient Muscle Gain And Weight Loss
When hoping to lose some weight and put on muscle, a lot of people disregard the best eating time and diet after working out. Yet, choosing the right ingredients is one of the most important points of a diet. Should one choose protein? Yes, but it’s not the only essential. In addition to proteins, all gym rats should have carbohydrates after a workout. During one, people lose glycogen – glucose that is stored in muscles and liver, explained Dr. Mike Bohl, the Director of Medical Content & Education at Ro and a certified personal trainer. He said that right after physical activity of any sort, the human body tries to aid the muscles and seeks glycogen. Drinking a protein shake afterward is good, but it can’t completely replenish the glycogen. That said, eating carbohydrates will let the body break them down into glucose!
After the glycogen stores are completely restored, the consumed protein will go towards repairing and synthesizing muscle. It won’t just help the body restore its energy but can help build muscle tissue. Protein includes chicken, salmon, cottage cheese, or as mentioned, protein shakes. Other foods to implement into the diet can be easily carbs like rice, chocolate milk, sweet potatoes, or pasta. Don’t neglect fats like nuts or avocado either, as they are important for the human system. For example, you could prepare oatmeal with nuts, banana, and whey protein as your post-workout meal.
Best Eating Time After Workout
Now that the post-workout diet is complete, we can dive deeper into the right timing. Trainers and dietitians still argue whether someone in the gym should eat a minute after completing their workout or wait for an hour. Some say that the best eating time after a workout for weight loss is in the first half hour. Yet, many new researchers claim that that time window is wider than every trainer thought. For the best bodily response to consuming protein and building muscle, you can eat your port-workout meals for several hours after completing the usual exercise. Furthermore, if an individual ate a meal full of carbs and protein an hour before attending the gym, they will aid the body after training.
Here’s the most interesting part: it doesn’t really matter what you eat right after a workout. Dieting and working out is an ongoing process, so everything a person eats matters. Researches say it’s best to eat balanced meals in small portions every three to four hours. Surely enough, each meal should have proteins, carbs, fats, and carbohydrates. “It’s all about the total amount of calories you eat throughout the day. If you are eating more calories than you burn—no matter what time of day you eat them—you will gain weight,” said Dr. Bohl.
“If you are eating fewer calories than you burn—no matter what time of day you eat them—you will lose weight.”