When you work out regularly, Balanced Diet becomes particularly an important fraction of your routine. Having a balanced diet not only fuels the physical activities, but also offers all the raw materials that are needed by your body for building muscles and repairing damaged muscle fibers.
Having a balance diet rich in protein turns out to be enough and can help you to reach your fitness goals. On top, the time for consumption of protein also makes a huge difference in building power and muscles and the post exercise recovery.
Protein Needs of Your Body After Workout
Compared to inactive individuals, when you exercise on a daily basis, you might require more quantity of protein in your daily balanced diet. The quantity of protein you require completely depends on the type and amount of workout you do.
For instance, distance runner requires less dietary protein when compared to competitive weightlifters. While you consume roughly 0.8 grams of protein per kilogram of your body weight to meet your regular day to day needs if you are comparatively inactive, but if you engage in high intensity resistance workout you might need up to 2.0 grams of high quality protein every day for each kilogram that you weigh up.
Additionally to the total quantity you acquire, however, the timing for consumption of your protein in relation to the exercise or the workout can manipulate the efficiency of your routine.
Intense exercises daily take a great toll on your body muscles. The protein in your muscles breaks down throughout the workout and experiences repair during post exercise recovery. In addition, new muscle fibers are built between your exercise sessions.
Timing the consumption to meet the needs of your body for the building blocks of protein, amino acids, lets you to strengthen both muscle building ability and repair. Straight following the exercise, your muscle fibers are ready to start the repairing process and to include amino acids into all the new muscle fibers.
Along with the intake of protein at usual meal interval, consuming a small quantity of protein that is about 10 to 15 grams – just ahead of and a sensible quantity – 20 to 25 grams – simply following the work out directly supplies you and your body with the fiber building protein and nutrients you require to make the most out of your work out.
Types of Protein
The high value of protein offers all the necessary body building – amino acids that your body usually fails to synthesize. Protein based food sources are generally preferred as supplements, as they fully contribute all the essential nutrients such as healthy fats, carbs, minerals and vitamins.
Animal proteins, counting meat, poultry, salmon, and milk made food items, are also loaded with high quality of proteins, and you can also obtain them by combining plant found protein foodstuff that might be missing out one or more amino acid.
For instance, peanut butter on a wheat bagel or beans mixed in rice. Milk based products can also turn out be a great choice when it comes to post exercise nutrition since they enclose a huge proportion of branched chain body building amino acids. These amino acids are mainly efficient at invigorating new muscle synthesis and can assist in reducing fatigue and improve muscle fibre recovery.
Considerations that Should be Taken Before Consuming Protein
When considering nutrient timing, protein is not the only food constituent which matters the most. Carbohydrates also play an important role in fuelling the strength in your muscle tissue at the time of your workout session, and you can however be benefited from including carbs all along with protein in your pre exercise snack.
Following your intense exercise, glycogens in your muscle tissues becomes low. And counting ample amount of carbohydrates in the foodstuff you eat following the workout helps refilling this storage in the form of muscle starch.
Homemade Post-Workout Recovery Drink
Combining banana, yogurt and milk, you get a fresh and pleasing post workout recovery drink. Milk based items like yogurt and milk works double duty, i.e., offering both carbohydrates and protein.
Potassium and magnesium are packed in bananas, which are considered as powerful electrolytes for function of healthy muscle. Have this smoothie after the morning workout or a small afternoon meal after you get out of the gym.
One thing is for sure after a workout, nobody can go wrong with a sandwich ― sandwich is something that has everything in a hand-held. Little sodium cold cuts offer some salt and restores what you lost in the sweat during the workout session.
Tomatoes as usual, add to the freshness and increase the vitamin C in the body. You can simply replace a complete whole wheat bread by this protein packed sandwich recipe to boost the fibre content. Make sure you grill it up before hand.