Your body consumes a substance called glycogen, which is a lengthy chain of sugar molecules that is stored in your muscles. This process occurs whenever you engage in physical activity of any kind.
In order to restore the energy necessary for further exercise after intense physical activity, the glycogen stores in your muscles will need to be refilled.
According to research, the more you exercise, the more accustomed your muscles become to replenishing the stores of glycogen that help you train. This adaptation allows your muscles to train more effectively.
However, a nutritious diet is still essential in order to guarantee that you will be able to refuel properly after an exercise.
Carbohydrates and proteins are the two macronutrients that should make up the bulk of any post-workout meal, according to research conducted in the scientific community.
What Should I Eat Following a Moderate Amount of Cardio?
If you’re only going to be doing some mild cross training, all you really need is a tiny snack and some water. A light cardiovascular workout often lasts for fewer than thirty minutes. In addition, you should have around 1 gram of protein for every 1 to 2 grams of carbohydrates that you consume.
The carbohydrates will provide you with some much-needed energy, and the protein will assist in the recovery of your muscles.
Your goal should be to consume between 150 and 250 calories, 10 to 15 grams of protein, and 30 grams of carbohydrates. Bear in mind that these parameters will change dependent not just on your body composition but also on the training goals that you have set for yourself.
The following selections of snacks are very rich in certain particular nutrients. Toast with peanut butter, five ounces of Greek yogurt, an apple spread with two teaspoons of peanut butter, five to ten crackers and string cheese, one ounce of nuts, and a quarter cup of dried fruit are included in this meal.
What kind of food should you consume after a longer bout of cardiovascular exercise?
If you are training for a race and putting in some significant cardio miles, you need to put some thought into how you will feed your body after all those hours of exercise.
After your workout, make sure to rehydrate by drinking a lot of water or a sports drink that contains electrolytes like Gatorade. The fluids and salt that are lost through sweat can be replaced with these drinks.
Next, select a light lunch that contains a ratio of three to one between carbohydrates and proteins. Cereal with milk, a bagel with eggs, or a protein shake with fruit added are a few examples of possible breakfast foods.
What Should You Eat After a Round of HIIT Cardio?
Because you will be sweating, you will lose both water and electrolytes through your workout, therefore it is important to drink a lot of water (approximately 8 ounces) after a moderate cardio workout to replace the fluids and minerals that you will have lost.
Because HIIT is somewhat more strenuous, you should, in addition to consuming a lot of water, think about eating a meal that is high in carbs and protein after performing cardiovascular exercise that consists of high-intensity interval training.
HIIT cardio is essential for ensuring that you achieve more defined results, and meals high in carbohydrates and protein, such as a protein shake made with one scoop of protein and a banana, tuna on white bread, or milk with cereals, help to rebuild the muscles and restore the glycogen stores in the body.
Last but not least, prolonged bouts of cardio require comprehensive re-energizing; as a result, you should consume a lot of water and a greater quantity of foods that are higher in the nutrients carbs and protein.
After Your Workout, You Should Avoid These Foods
Because they take longer to digest and are more likely to induce stomach discomfort, foods that are fried, greasy, and oily should be avoided as much as possible. Full-fat dairy products should also be avoided.
Additionally, Hultin recommends avoiding highly processed foods in addition to sugar alcohols if you have a propensity to have gastrointestinal distress such as gas, pain, or diarrhea after ingestion. This can be a common side effect in certain individuals.
Remember that the time and intensity of your activity will dictate how often you should eat and drink as well as what kinds of foods and drinks you should consume.
For instance, if you want to run a marathon, you’ll need more energy from food than if you just want to run or walk a few kilometers.
Also, try to avoid introducing any new foods or drinks into your diet in the days leading up to an extended sporting event. It is best to have prior experience in order to see how your system takes the food before attempting this.
When it comes to eating habits and physical activity, everyone has their own approach. Therefore, pay close attention to how you feel during your workout as well as how well you perform overall.
Allow your previous experiences to direct you toward the pre- and post-exercise eating routines that are most effective for you.
You might want to keep a notebook to keep track of how your body responds to different meals and snacks so that you can change your diet to get the most out of your workouts.