Importance Of Protein After Exercise and What To Eat Post – Workout

When people hear “protein” and “exercise” in the same sentence, they’re most likely to picture images of bodybuilders eating tons of chicken and drinking protein shakes in order to maximise their gains. Protein is important for everyone who is hitting the gym, playing sports, going for runs or doing any other form of exercise, not just the pros.

Protein is a major nutrient source for our bodies. Everybody should take protein in order to maintain their health. It helps to repair any internal or external damage, supports the immune system and contributes to an overall feeling of well-being. At a cellular level, proteins are used for just about everything, from transporting messages, carrying out the instructions of DNA and defending, preserving and repairing essential life functions.

WHY DO YOU EXACTLY NEED PROTEIN?

Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown.

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue

It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout.

WHAT YOU SHOULD EAT POST YOUR WORKOUT:

1. WHEY PROTEIN: Whey protein is one of the two proteins found in dairy products. Whey makes up 20% of the protein found in milk and other dairy products. It is a major protein for muscle building as it is absorbed quickly and causes a fast spike in blood amino-acid levels. This is exactly what the body needs to repair and build muscle fibres after exercise.
2. SMOOTHIE: A smoothie made up of fresh fruits and milk can be great for individuals who are looking for workout foods. Fruit provides simple sugars that are extremely easy to digest. They are your body’s preferred source of energy for high-intensity workouts. To make it extremely nutritious you can add bananas, peanut or almond butter, oats, flax seeds and almond milk or Greek yoghurt.
3. COTTAGE CHEESE: Cottage cheese is a great workout food that contains significant amounts of casein and whey protein. Casein is a slow-digesting protein that is beneficial for your muscles and helps them grow and recover. On the other hand, whey is a bodybuilding protein that helps gain muscle mass and burn fat.
4. CHICKEN: Chicken is a perfect muscle-building protein. It is a lean source of protein which contains all the necessary amino acids. Moreover, chicken is versatile and can be prepared in a variety of ways.
5. EGGS: Eggs are an amazing source of protein as compared to any other whole-food protein source. Eggs are a cheap, versatile and convenient source of protein. In addition to their protein content, eggs also contain vitamin D and good cholesterol, which can aid in muscle building.

CONCLUSION

Consuming a proper amount of protein after exercise is essential. It stimulates muscle protein synthesis, improves recovery and enhances performance during your next workout. It is important to not go much longer than a few hours before refuelling with a meal or snack. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout. Also, drink lots of water and keep yourself hydrated as that is the most important thing for the body

NEVER EVER FORGET THAT FITNESS IS ONLY 20% & NUTRITION IS 80% TOWARDS A HEALTHY ACTIVE LIFESTYLE