Golden Hour: Maximise workout gains with these simple tips
If you're not eating after your workout, you're actually doing more harm than good to your body. Here's what you should take note of for your next workout.
Many tend to be uncertain about the right source of food and consumption timing surrounding their workouts. Essentially, it's important to note that the muscles rely on carbohydrate-laden foods such as breads, cereals, pasta, rice, fruits, and vegetables for instant energy. The body also needs protein for muscle building and blood cells that bring nutrients and oxygen to your muscles.
Here's what you could take note of before, during and after your next workout.
Pre-workout energy:
Eating before exercising must be done at least 60 - 90 minutes prior to any workout for adequate digestion and absorption. A meal rich with carbohydrates has proven to increase endurance and stamina. Following this meal one should consume a carbohydrate-laden beverage until the start of the exercise to avoid low levels of blood sugar.
The best way to stay hydrated is to drink plenty of fluids with meals, and drink about two cups of water before working out.
What to eat?
There's no one best meal to consume pre-workouts but do focus on these four things in your meal:
- Low in fat
- Moderate amount of carbohydrate and protein
- Low fiber
- Plenty of fluids
During workout:
Those involved in high-intensity workouts, especially in warm environments, should be wary of blood sugar levels dropping. Maintaining blood sugar (glucose) and glycogen levels throughout a workout is necessary to ensure one does not become fatigued.
The main source of fuel for the muscles is a combination of glucose and glycogen. This can be done by sipping sports beverages during exercise to delay the onset of fatigue and prevent dehydration. Water is usually enough for hydration. However, if you're exercising for more than 60 minutes in hot, humid conditions, sports drinks might be preferable to water.
Sports drinks are a good choice since they are enriched with carbohydrates that sustain glucose levels and prevent the production of cortisol - main source of muscle breakdown.
Post work-out energy:
Many people do not eat right after a workout, either because they are not hungry or don’t have the time. There are specific windows of time when the body benefits most from eating.
The first hour following a workout is the 'golden' hour when the muscles absorb the most nutrients and when glycogen, an energy reserved in your muscles, is replaced most efficiently. This is the optimal hour to replenish the body with nutrients since the muscles lack glycogen, protein and carbohydrates after any workout. Hence, the sooner you eat, the greater the benefits are. Try to get the food within 30 minutes after a workout.
What to eat:
The majority of a post-workout meal should be enriched with carbohydrates and some protein (10% protein, 90% carbs). Make sure you complement the meal with ample amounts of fluids to hydrate the body. Avoid high-fat foods such as nuts and avocado in the 2hr window post-exercise because they slow digestion.
The carbohydrates replenish the used-up energy that is stored as glycogen in the muscles and in the liver. Protein is also crucial since it helps to build back the muscles that were fatigued during the workout.
With these simple tips on hand, you'll be on your way to a much more fitter lifestyle stat!
Roshni Kapur
