What to eat after a high-intensity workout? It is a very common question that I am asked all the time. If you are doing the same old thing, then yes, I agree it is boring, monotonous, and old-fashioned. After an intense workout of any sort, it is important to have something solid to eat which will replenish your body with all the nutrients and help you recuperate sufficiently fast. It is a fact that most individuals who are looking for a diet plan or meal replacement formula forget this simple fact.
There are certain times of the day that we can actually consume more than normal when working out, but what to eat after a high-intensity workout? This is probably the number one question that is asked by most men when asked to do a diet plan or nutritional supplement.
Eat healthy carbohydrates
The answer to this question is simple, healthy carbohydrates. These are the type of food you want to eat after your intense workout, so I will discuss why here. When our bodies are working at a higher intensity level, we need more carbohydrates to fuel our muscles and provide us energy. Carbohydrates are very good for us because they act as a cheap and effective source of fuel when our body needs it most. However, the main problem is that our diets after high-intensity workouts are usually bland, boring, and contain little to no carbohydrates.
Let’s say that your diet consists of nothing but rice, pasta, and bread. Can you imagine how boring this would be for you? Even if you ate this every day you would not be changing things much. Therefore, changing to a diet that consists of at least five times more carbohydrates than your body requires is necessary. You can add complex carbohydrates to this, such as brown rice, whole-wheat pasta, quinoa, etc. However, stay away from simple carbohydrates, such as white rice and flour.
In order to eat after a high-intensity workout, you need to consume complex carbohydrates that can sustain your energy for an extended period of time. You do not want to run your body completely out of energy before your next meal, do you? Therefore, the best types of carbohydrates to consume will be those that will give you sustained energy, such as those found in whole grains, which can last you up to three hours after your workout. Complex carbohydrates will also help to reduce the fat levels in your body.
Eat protein-rich food or supplements
When it comes to protein after your intense workout, the best foods for your routine are whey protein and casein protein. When you eat after a high-intensity workout your muscles require an increased amount of protein in order to repair themselves and grow new cells. Therefore, the best foods for this type of diet include chicken, fish, eggs, yogurt, beans, lean meat, and tofu. In addition to these protein-rich foods, it is also important that you add complex carbohydrates to your routine in order to maintain healthy levels of glucose in your body.
Eat fresh fruit and vegetable
When it comes to vegetables and fruits after your intense workout, there are two things that you need to take note of. First of all, you need to stay away from starchy vegetables like potatoes, corn, and carrots; and secondly, you need to take sugar reduction into account. As soon as you eat after a high-intensity workout, your body will not have enough glucose to provide you with energy, therefore you will begin to crave sweets in order to compensate for the lack of glucose in your system.
Lastly, when it comes to fresh fruits and veggies after your high-intensity workout, the best foods to consume are apples, celery sticks, carrots, bananas, and broccoli. These types of foods contain different nutrients and vitamins that will help you maintain healthy levels of glucose in your body. You can eat a variety of fruits and vegetables every day. You can also experiment with different recipes to make your meals interesting and unique. If you can follow a simple daily routine, then you can eat after a high-intensity workout without any problems.