So you have done it! You have opted to replace that heavenly morning of ‘bed-wallowing’ or that evening of mindless television consumption with a well-intentioned workout. The next question, or even worry, at the forefront of many people’s minds is; What to do next in order to maximise the benefits of each and every hour spent working up a sweat?
What to do ‘post-workout’ is a topic subject to much study and controversy; a topic mused over by nutritionists, scientists, trainers and athletes alike. In truth, there is no such thing as a step by step guide to this dilemma. For want of a better word, your ‘regime’ will very much depend on your height, weight, build, level of fitness, aspirations to fitness and many other factors. For instance a marathon runner will have an entirely different post-workout ritual to that of a body-builder, and that of a top level athlete will differ hugely to that of a ‘casual exerciser’. The key thing to remember is not to get caught up in the reams of often damaging ‘research’ and subsequent ill-informed literature surrounding this topic. As long as you stick to a couple of rules, based on established scientific facts, you can experiment and tailor your rituals to best suit your needs; the science speaks for itself – ‘simples’.
A general scientific foundation can be applied to the post work-out needs of the majority of athletes regardless of level, ability and type. It is from this point that individuals can tailor their habits towards their particular prerequisites. The crucial things to remember are that both protein and carbohydrates are needed to provide the necessary nutrients to allow your body’s glycogen stores to replenish. Whilst there is a whole tradition of fanatics who insist on taking in food as soon as possible post-workout, realistically eating within one or two hours will be sufficient. However, leave it much longer and you risk sugar cravings, injury and possible nausea.
Now to loosely tailor post-work out habits to the type of regime:
Runners and lovers of all things Cardio
· First and foremost – rehydration, rehydration, rehydration! One of the cardinal sins of many runners is to fail to replace the water lost during exercise. If you struggle with this, having flavoured drinks on hand is advised, and then eating food products such as soup and watermelon with a high water content. There are many scientific calculations and measurements that one can do in order to ensure thorough rehydration, but I find that the best way is to drink just a bit more than you feel like to start with and continue to do so for a few hours; always having a large water bottle on hand is helpful.
· As runners, and particularly as women, the deluge of scaremongering surrounding consumption of carbohydrates often prevents us from consuming the correct amounts in order to adequately aid recovery. The fact of the matter is that the first meal or snack following a cardio intense workout should be high in carbohydrate with protein thrown in to aid recovery. Ideal snacks include bananas, peanut butter sandwiches and trail mixes.
– For those running longer distances, foods that reduce inflammation such as avocados and walnuts are also essential parts of the diet.
· Runners food shopping list:
1. Almonds – high in vitamin E
2. Eggs – extremely high in protein, containing crucial amino acids that muscles need promote recovery
3. Sweet Potatoes – contain beta-carotene and thus Vitamin A, great source of vitamin C/potassium/iron
4. Whole grain cereal with protein (approximately five grams of fibre and eight grams of protein)
5. Oranges – prevent muscle soreness after hard workouts because they are so high in vitamin C
6. Canned Black Beans – high in protein and fibre as well as containing folate (a B vitamin) playing a role in heart health and circulation. As it is a food of a low glycemic index it can help control blood sugar levels, potentially enhancing performance with a steady release of energy.
7. Salmon – high in protein and one of the best sources of omega-3 fats which helps balance the body’s inflammation response
8. Whole grain bread – whole grains are important in a runner’s diet
9. Chicken – runners need 50 to 75 percent more protein than non-runners to help rebuild muscles and promote recovery
10. Dark Chocolate – containing potent antioxidants called flavonols that can boost heart health
11. Yoghurt – an essential source of protein and calcium
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Weights and Core
· Fast acting protein is the ideal type of nutrition to consume in order to increase strength and support muscle growth
· Combine protein with HIGH GLYCEMIC CARBS which are rapidly absorbed by the body – replenishing glycogen stores
· 30% of calories should come from protein when looking to gain muscle
· It is also important not to avoid healthy fats which are healthy for the heart and promote muscle growth
· Shopping list
1. Salmon – high source of protein
2. Chicken – particularly thigh
3. Lean red meats – lean beef is a natural source of creatine – which is one of the best sources of stearic acid
4. Quinoa – great carbohydrate that also has a high protein content
5. Rolled oats
6. Avocado – healthy fat source that prompts your body to create hormones and signalling molecules that are essential for muscle growth
7. Extra virgin olive oil – contains healthy fats as well as being packed full of polyphenols which are a power class of antioxidants.
8. Coconut milk – highly versatile, healthy fat source
Ultimately there is no right or wrong answer when it comes to workout nutrition. You ultimately have to try out what it is that best suits you and your body. We are all tired of being told what to eat and what not to eat, when to eat and when not to eat, and all of the stuff in between. Life will be a whole lot easier when we accept that so long as we keep our bodies healthy, active and well-fed (with not so occasional indulgences) there is absolutely nothing to worry about!
Sources:
http://www.runnersworld.com/nutrition-runners/best-foods-runners
http://www.livestrong.com/article/401936-what-to-eat-after-weightlifting/
http://www.mensfitness.com/nutrition/what-to-eat/pre-and-post-workout-nutrition-for-runners?page=4
http://www.singplayeat.com/love-2/january-workout-challenge/
Image credits: www.pinterest.com