What to eat after an evening workout to avoid thwarting your efforts and recovering your energy? Let’s try to clarify this article.
People choose to train in the evening for several reasons: for some it may be the best time of day, for others it is the only one possible because of work or family commitments. When you go to the gym at dinner time, there is therefore a doubt about what to eat, also in view of the fact that shortly afterwards you will go to sleep. If you are one of these people, we have some useful advice to give you.
What To Eat After An Evening Workout Without Weighing Yourself Down
By exercising, your body is depleting its glycogen reserves. Eating therefore helps to restore supplies and allows the tissues to repair themselves faster. If you want to recover the energy lost in the workout and take advantage of the night-time recovery, you must eat within two hours of the end of the workout.
Choose a dinner that is rich in carbohydrates, which provide quick energy to the body, perfect is for example brown rice. Add proteins to your meal that provide long-lasting energy and help repair your muscles. An example is a wholemeal bread sandwich filled with turkey breast, lettuce and tomato, or wholemeal pasta with chicken breast and steamed vegetables. Another dish to eat can be fish with salad and brown rice.
What If You Don’t Want To Cook?
If you can’t eat after training in the evening, you can have a light snack within fifteen minutes of the end of the work-out. The important thing is that your snack contains both carbohydrates and proteins. For example, crackers with low-fat cheese or wholemeal toast with peanut butter are good. The alternative is to treat yourself to a protein smoothie, to be drunk within half an hour of the end of training, a jar of yogurt with the addition of pieces of fruit, a bar of muesli. An important advice is also to drink a water to help the rehydration of the body.
Why It Is Important To Choose The Right Foods
The important thing is not to skip the meal. Taking the right foods is essential, especially after a workout in the gym or outdoors to allow muscle recovery and muscle growth and improve performance. Post-training nutrition is therefore an integral part of athletic preparation. A healthy diet is the basis of sports preparation: training can be optimized by choosing the right foods because they can support performance.
You must always remember that:
- A lot depends on your activity. Depending on this, the body uses different nutrients at different times.
- It is important to eat before the gym, during and especially after the workout.
- If you eat the right foods, which provide the nutrients your body needs, you can improve your body composition, your performance and recover faster after your workout. This is especially true for what you eat after training.
The purpose of post-workout nutrition is to:
- increase protein synthesis;
- Reconstruct glycogen;
- decrease protein catabolism;
- Reconstructing energy reserves;
- increase muscle mass;
- repair the damage caused by the physical activity just carried out.
It would be ideal to consult a professional who can study for you a varied and balanced diet, taking into account your body and the activity you carry out.