A common topic among athletes is the proper food to eat after a workout. This will largely depend on your fitness goals, for those looking to gain muscle will not necessarily be eating the same foods as those wanting to lose weight. That said, the one thing that is for certain for both groups is that eating after a workout is CRUCIAL. Yes, even for those trying to shed pounds!
Why Skipping Food After A Workout Is Bad
If you are trying to lose weight, typically the first solution is to cut back on calories. However, this calorie reduction should not be targeted at meals and food post-workout. For starters, it will likely turn you into an irritable hungry beast. The majority of people do not enjoy the discomfort of an empty stomach after a hard workout.
That said, the major reason you should eat after a workout when trying to lose weight is bigger than just your attitude. Skipping some nourishment can actually reverse your weight-loss efforts! Working out burns many calories, leaving your body in need of some refueling. If you forego this process your hunger is likely to be intensified, causing you to overeat later in the day. In this “hangry” stage, you are also less likely to make smart food choices, and will eat anything that can satisfy.
Not Feeling Hungry? You Still Need Some Food
Sometimes we don’t feel hungry right after we workout. That is totally natural, but you should still aim to eat something within no more than 2 hours of a training session. This is because your body needs fuel, particularly carbohydrates and protein, in order to properly recover after any hard workout. These nutrients assist in rebuilding muscles, and more muscle mass means you will have a higher metabolism to burn more calories throughout the day. No food to grow or strengthen these muscles means your weight loss potential will be slowed.
Additionally, if you’re not feeling hungry immediately after a workout, skipping a recovery snack will likely cause your appetite to spike even more later.
How To Refuel The Right Way
If you are putting in an hour long effort and have the time, a regular meal is great to eat. This would include a plate that is half vegetables, a quarter healthy starches and a quarter of lean protein. However depending on the time of day, or if you are rushing to work or an errand after exercising, a healthy shake with protein and carbs is a great substitute.
Ultimately what you eat post-workout depends on what keeps you feeling full and satisfied so as to avoid hangry urges to reach for whatever you are craving. This will in turn help with your long-term weight loss goals!
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