If you have recently started training, it is normal for you to have doubts about what to eat after training, so in this post, we are going to solve this important point in toning and weight loss diets, and we are going to give you tips so that this process can become your daily routine. Let’s get started!
What can i eat after training
After training, it is necessary to know which are the most important foods, and which will best favor our goals, whatever they may be.
We cannot afford to raid the pantry and fill ourselves with any type of food after training, since this act could jeopardize all the work we have done during training.
Taking this into account, it is normal for the question to arise: what is the healthiest thing to eat after training? Before answering this question, you should also know that it is normal for our feeling of hunger to increase after exercising.
This is because after training our body heat increases, and our metabolism speeds up. This causes the blood to be diverted to those parts of the body that we have exercised, and we must replace that “energy” consumed in the form of food.
Another factor that we must take into account is that the larger the muscle that we work in our exercise routine (for example, the quadriceps) the greater appetite we will have after training, since such a large muscle requires the consumption of more energy to exercise it.
As an additional aspect to this data, we also have to take into account that when we exercise we “burn” three of the main macronutrients: carbohydrates, proteins and fats.
The reality is that each type of training will spend more of one type of macronutrient than another, so it is essential that the food we eat after training focuses on covering that macronutrient that we have spent the most.
Post-workout foods will not only help you recover your body after training, but will also be decisive in achieving your goals, such as having a flat stomach, toning up, or muscle recovery.
How long do you have to wait to eat after training?
The answer is that you shouldn’t wait too long to ingest something into your body. The best time to eat after training is within an hour and a half of working out. This is because our body is at its peak activation point for metabolism, and it is at this time that the body better assimilates the absorption of nutrients.
That’s why we have that feeling of hunger after training: the body asks us for “fuel” to be able to continue with daily activities.
“Our body stores excess energy in the form of protein and glycogen.”
When we exercise, the body takes energy from the last thing we ate, and it is at that moment that the release of glycogen that we had stored begins.
Our muscles start using protein within a few hours of training in order to rebuild muscle after exercise, but it’s also fair to say that our bodies are amazingly good at absorbing carbohydrates and protein within 45 minutes of training. This entire process is essential to get to tone muscles and define them successfully.
What should not be eaten after training?
There are many types of food that are not recommended after training because, but this does not mean that they are not necessary at other meals and/or times. Here we make a small list of foods that are not recommended to eat after training:
- Vegetables: Despite being the healthiest foods and rich in vitamins and minerals, this food does not have enough calories to replace carbohydrates and proteins after physical exertion.
- Red meat: The saturated fats contained in this food exponentially reduce metabolic function and also affect learning and memory.
- Soft drinks: We are not referring only to the typical carbonated soft drinks, but also to those fruit juices, since these liquids contain fructose, a substance that is particularly harmful to the metabolism.
- Fast food: This food is characterized by slowing down the digestion process, which causes the metabolism to slow down due to the great effort the body makes to digest food.
- Alcohol: When we are ready to exercise, the body begins to dehydrate and, as we already know, alcohol causes this effect on our body.
- Non-natural yogurt: This food is very beneficial if it is fat-free and completely natural, since other yogurts usually have a large amount of added sugar.
- Chocolate 0% cocoa: The calories in this food will quickly replenish fat after training, and will cause slow digestion. Also, it is not a satiating food.
What is the best food to eat after training?
When we started training for the first time, especially the first few days, we began to feel hungry all the time. This drive for food can ruin all our work and goals achieved if we don’t pay attention, which is why it is important to know what are the best foods to eat after training:
The 5 ideal meals for after training
You don’t have to complicate your life or eat after training something laborious, so here are 5 ideal, quick, simple and easy meals to eat after training. Take note!
- Oatmeal with milk: You can combine this food with fruits, cinnamon or vanilla.
- Tuna toast with vegetables: It is a light meal and it is not heavy at all, it is also ideal for when laziness takes over our desire to cook. You only need onion, tomato, avocado and a little tuna.
- Oatmeal pancakes: Nobody gets bitter from a sweet once in a while, but if you can turn this sweet into something healthy, all the better. To this meal you can add healthy toppings such as fruits, or syrup.
- Grilled meat or fish: You can accompany these foods with vegetables and thus cover all the necessary macronutrients.
- French omelette, vegetables and cheese: This option is usually used more at dinner or breakfast. You can use two eggs to give us the necessary protein and mix it with some vegetables such as zucchini, onion or broccoli, and make a meal that is as complete as possible. You can also add a touch of low-fat cheese.
What to eat after training to increase muscle mass
To have a better recovery, it is necessary to eat food between 30 minutes and 2 hours after training, in addition to consuming foods that are rich in carbohydrates, high in fiber and protein. This allows the process of glycogen resynthesis and the reconstruction of muscle fibers.
What to eat after training to lose weight
If we want to focus on burning fat and losing weight, we don’t need to consume solids that give us instant energy, but we do need to drink plenty of water to eliminate toxins and stimulate sweating.
The food that we must eat in this process should be between 1 and 2 hours after training, preferring those foods that are slowly digested, so that the body continues to use fats for energy.
When we say slow-digesting foods, we do not mean that they have to be high in fat. You can eat foods like apple with foot or low-fat yogurt with fruit or oatmeal.
There are also other methods to lose weight more quickly, how to use training accessories such as electrostimulation suits.
Electrostimulation to lose weight
Electrostimulation intensifies metabolic exercise, which means that our body burns fat faster and makes our goal of losing weight more effective and visible.
But electrostimulation suits are not only beneficial in weight loss diets, they have many more advantages.
What to eat after training at night
We have already commented on different occasions that proteins are the best allies to help rebuild our muscles and make them stronger, without forgetting carbohydrates, which are responsible for replenishing our energy reserves.
However, it is necessary to reduce the amounts of carbohydrates at dinner, since these cannot be “burned” at night. It is also important to avoid any type of saturated or healthy fat.
In short, it is very important to take nutrition into account when we are training regularly to avoid future physical problems, such as muscle tears due to a poor diet of our muscles and know what to eat after training.
You should know that an electrostimulation suit enhances the results of your training and is a perfect metabolism accelerator. It is ideal for both toning and losing weight, and promotes a perfect natural muscle recovery after training. Subscribe to our blog and, if you want to know more, leave us your information here.
Frequently asked questions about what to eat after training
What happens if you don’t eat anything after training?
If you don’t eat anything after training, your body can experience several effects, both in terms of recovery and performance in future workouts. Here are some things that can happen:
- Decreased muscle recovery: After a workout, your muscles need nutrients to recover and repair. If you don’t eat anything, muscle recovery may be compromised, which could lead to increased muscle fatigue and a higher risk of injury.
- Loss of energy and exhaustion: Not consuming food after training can leave you with low energy, which could affect your performance in your daily activities or in future workouts.
- Difficulty maintaining or increasing muscle mass: If your goal is to gain or maintain muscle, lack of post-workout nutrition can make this process difficult, since the body needs protein and carbohydrates for muscle protein synthesis and recovery.
- Hypoglycemia: Not eating after exercise can cause a drop in blood sugar levels, which can lead to symptoms of hypoglycemia, such as dizziness, weakness, and fatigue.
- Loss of essential nutrients: After exercise, the body needs to replenish nutrients such as proteins, carbohydrates and electrolytes to recover properly. If you don’t eat anything, you could miss out on providing your body with these essential nutrients.
What happens if I eat a banana after training?
Eating a banana after training can be an excellent choice for your recovery and energy, since bananas are a source of beneficial nutrients for the body after exercise. Here I show you what can happen if you eat a banana after training:
- Muscle glycogen recovery: After a workout, muscles need to replenish glycogen, which is the main source of energy used during exercise. Bananas are a good source of natural carbohydrates, especially in the form of glucose, which helps restore muscle glycogen levels.
- Rehydration: Bananas also contain potassium, a mineral important for muscle function and regulation of body fluids. After exercise, it is important to replenish electrolytes, such as potassium, which can be lost through sweat.
- Immediate energy: The carbohydrates in banana provide a quick source of energy, which can help relieve fatigue and feelings of tiredness after training.
- Reducing muscle cramps: The potassium in bananas may help prevent or reduce muscle cramps, which sometimes occur after intense exercise.
- Essential vitamins and minerals: In addition to potassium and carbohydrates, bananas contain other essential vitamins and minerals, such as vitamin C, vitamin B6, and manganese, which can aid in recovery and overall health.
What to eat to lose weight after training?
After a workout, it’s important to provide your body with the nutrients needed for recovery and to support your weight loss goals. Here are some food options you can consider:
- Lean protein: Protein is essential for muscle repair and growth. Opt for lean sources such as chicken breast, turkey, fish, lean meat, tofu or legumes such as lentils.
- Leafy green vegetables: Leafy green vegetables, such as spinach or kale, are low in calories and rich in nutrients. You can prepare a salad or add them to a green smoothie.
- Complex carbohydrates: Carbohydrates are important for replenishing glycogen stores in your muscles. Opt for complex carbohydrate sources such as oats, brown rice, quinoa or sweet potatoes.
- Healthy fats: Healthy fats, such as those found in avocado, nuts, and seeds, can provide energy and help control hunger.
- Protein Shakes: Protein shakes are a convenient post-workout option as they can provide high-quality protein quickly. You can mix protein powder with water, milk or yogurt and add fruits or vegetables for flavor.
- Fruits: Fresh fruits are a healthy and natural option to satisfy your post-workout craving for something sweet. Opt for fruits such as bananas, apples, berries or oranges.
- Water: Hydration is essential. Drink enough water to replace fluids lost during exercise.
- Avoid ultra-processed foods: Try to avoid foods rich in added sugars, saturated fats and empty calories, such as sodas, sweets and fast food.
- Control portions: Maintain a proper balance between proteins, carbohydrates and fats, and control portions to avoid excess calories.
- Planning: Plan your post-workout meals and snacks ahead of time to ensure you have healthy options on hand.
Remember that the key to weight loss is maintaining a balance between calorie intake and energy expenditure throughout the day. In addition to diet, regular exercise and adequate rest are important components of a healthy weight loss program. It is always advisable to consult with a healthcare professional or registered dietitian for personalized guidance based on your specific needs and goals.