Whilst you are exercising your body is using up its’ glycogen stores, the post-workout meal is critical to recovery and improves your ability to exercise consistently. It will also make you feel a lot stronger!
Fluids
Your body has lost vast volumes of water due to sweating whilst you were exercising. First, you need to replace the fluids you have lost.
Real Foods suggests:
Water is always a good idea, depending on how much you've been sweating you'll have lost anywhere between a few fundred millilitres and several lites. Cool water will help restore the lost fluids and settle your core temperature. The easiest way to tell how much you need to drink is to keep an eye on the colour of your urine. Anything above a pale, yellow straw, drink some more!
Or try coconut water, a natural isotonic beverage that can aid digestion; contains more potassium but less sodium than most sports drinks and has 15 different kinds of electrolytes that your body needs in order for the cells to communicate effectively. There are now flavoured coconut waters, for people who like a little sweetness, try Dr Martin's coconut water with pineapple and acerola.
New products to try include Birch Water (pictured left) - packed with electrolytes and macro-nutrients. Or have a shot of Maple Water with 46 naturally occurring vitamins, minerals, electrolytes and prebiotics. Try them and see if they work for you.
Carbohydrates
The best method of restoring glycogen is to eat carbohydrates. If you don’t eat any carbohydrates after exercising your body might actually break down muscle tissue in order to use it for the same purpose. Carbohydrates will also help to create an insulin spike within your body, which help move nutrients into your muscle tissue quicker.
For more information on "carbo-loading" follow this link
Real Foods suggests:
Whole foods are a lot better as they are slow releasing and have a lower glycaemic index (meaning you will stabilise insulin production and your blood sugar levels.) Try wholegrains, fruit, vegetables or nuts and seeds. We have a great range of snackbars; try a raw Nakd bar, packed with goodness, or a nuts and seeds bar.
There's a selection of raw mixes here on the website. Just grab a handful after your workout and reap the benefits.
Protein
Consuming protein after exercise is also essential as it provides the amino acids necessary to rebuild muscle tissue and it will increase the absorption of water from the intestines and improve muscle hydration. Research also shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein).
If you'd like to read more about the importance of protein in fitness, follow this link to our health advice.
Real Foods suggests:
One of the best snacks to have is a fruit and nut mix, providing both the protein and carbohydrates in the correct amounts, restoring your glycogen and amino acids effectively. Alternatively, try a protein and energy snackbar.
Try our protein powder range here for adding to smoothies.
Or try making some of our tasty and healthy lunch box ideas here