Our body uses stored energy (glycogen) in your muscles to power through workout or sports. Hence, post workout, we need to replenish the nutrients lost, especially the important ones.
If we really want to kick the flab, then we need to make way for the muscle.
Replacing fat mass with muscle mass should be the main goal of exercise and all efft should be directed towards the same. Losing fat mass will means coming down on inches at the waist, hip, arms, thighs.
The simple rule of 3 R’s helps to remember what to do for post workout recovery
- Refuel
- Rebuild
- Rehydrate
Refuel: The first “R” of recovery stands for “Refuel,” and it starts with carbohydrates. They provide our bodies and brains with the fuel needed to perform. Our body stores carbohydrates as glycogen to be used during activity. As we exercise, we burn through our glycogen stores. The longer and the more intense the session, the more we use. It is important to replenish these stores so that we are excessively tired and have energy to perform the daily activities through the day.
Type of carbohydrate : Foods that allow quick absorption of carbohydrates need to be consumed such as banana, chikoo, mango , white rice, etc.
Rebuild: The second “R” in Recovery stands for “Rebuild” and it begins with protein. Protein is the nutrient that drives our body to create and repair damaged muscle tissue. Protein helps us recover following training sessions and competition by aiding the synthesis of muscle protein, a key process for building muscle.
Type of protein : Again proteins of high biological value are preferred. The best food choices are eggs (for non vegetarians) and whey water (for vegetarians). Some other choices can be milk and milk products, boiled sprouts, lean chicken, grilled fish, etc.
Rehydrate: The purpose of fluids is simple: Restore the fluids (and electrolytes) lost in sweat. One way to know whether we are well hydrated or not is to monitor the amount and color of urine. If urine is light in colour then we are well hydrated but if it is dark and being produced in smaller amounts, then we are probably dehydrated.
Type of fluids: We’re not going into anything fancy! Even a simple fresh lime water is extremely rejuvenating post exercise and gives an added anti-oxidant boost because of the vitamin C in lemons. Other options are fresh fruit juices, vegetable soup , glucon D, etc. Again, tea of coffee are best avoided to prevent dehydration.
Post-workout meals include:
- Post-workout recovery smoothie ( made with low-fat milk and fruit)
- Banana / Mango / Chikoo / Chocolate milkshake (prepared using low fat milk)
- Grilled chicken on a whole-grain wrap with veggies
- A bowl of sprout salad with fruits and veggies
- Boiled eggs with vegetable pulao
- Egg omelette with a fruit smoothie
- Chenna with veggies wrap (using whole wheat chapatti)
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