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For quite a few people, exercising is a way of earning the right to binge on food guilt-free afterwards! Celebs also tend to promote this wrong theory that they exercise to eat more food and burn calories from the previous meals. But if your aim is to lose weight, get fit, and build muscle, you need to right kind of food to achieve your goals, particularly right after a workout. However, it’s common for people to develop a ravenous appetite post workout and they tend to indulge in foods that may not support their weight loss or fitness goals. These include highly processed snacks like chips or cookies, fast food with high number of calories, and sugary beverages, also binge eating large portions. These choices can derail weight loss and undo the benefits of exercise, while lacking essential nutrients needed for muscle recovery. Hence it’s important to be mindful of post-exercise food choices and in this article, we tell you why “eating right” is the key to achieving weight loss goals post workout.
1. Protein-Rich Food:
After exercise, your muscles need nutrients like protein to repair and rebuild. Consuming protein-rich foods provides amino acids that support muscle recovery and growth. Additionally, foods rich in protein would keep you full for longer and help in curbing appetite as well. Since protein induces thermogenesis in the body, you get to burn some extra calories while digesting protein. Chicken, fish, eggs are good non-vegetarian sources of protein while tofu, paneer, legumes, chickpeas, etc. are good vegetarian sources of this macronutrient.
2. Glycogen Replenishment with Complex Carbs:
During exercise, your body uses glycogen (which is stored glucose in the muscles) as fuel and depletion of glycogen will cause a dip in energy and increase appetite for food. Complex carb rich food like brown rice, quinoa, whole wheat bread are good ways to replenish glycogen in the body and to remain energetic through the day. Also read: “3 Weight Loss Khichdis To Add in Your Diet.”
3. Antioxidant and Anti-Inflammatory Food:
Those who hit the gym regularly experience muscle soreness and inflammation. To be ready for the next workout, the body needs to recover faster. Certain foods containing antioxidants and anti-inflammatory properties, such as fruits and vegetables, can help reduce muscle soreness and inflammation post-exercise, helping you hit the gym with renewed energy the next day. Fruits, leafy green vegetales, colorful vegetables are all good sources of vitamins, minerals, and antioxidants that help to lower inflammation.
4. H2O – The Miracle Drink:
Sweating during workout leads to fluid loss and it’s extremely important to replenish lost fluids by consuming water-rich foods and hydrating beverages. Proper hydration supports overall recovery and helps maintain performance. Drink at least 2 to 3 liters of every day, especially if you are hitting the gym in summer.
5. Have a Balanced Meal Post Exercise:
Eating a balanced meal or snack after exercise provides the body with essential nutrients (such as proteins, carbohydrates, healthy fats, vitamins, and minerals) needed for overall recovery and repair. Eat a balanced meal, stick to home-cooked food, practice portion control to remain in calorie deficit, and see the extra pounds melt away. Find effective weight loss diet plans on the Rati Beauty diet. Subscribe to the app for more details.
In conclusion, making thoughtful food choices after exercise plays a critical role in supporting weight loss and fitness goals. Refraining from highly processed snacks, fast food, sugary beverages and prioritizing nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and healthy fats helps can help individuals reach their goals faster.
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