Refuelling properly after morning exercise
Ensuring you refuel properly after a morning workout can make the difference between feeling zapped in the afternoon or stable. I often hear clients try to not eat post-workout as they don’t feel hungry or because they are trying to refrain from over-eating - but this nearly always backfires and results in a huge binge later on and then inevitably a huge energy crash afterwards.
Remember that pre and post workout are the best times to get your carbohydrates in so don’t try to avoid them. Carbohydrates help replenish glycogen, while protein aids in muscle repair and growth. Striking the right balance between these two macronutrients is essential. (See picture below)
When and what to eat post training:
The sooner you eat after training, the better (~30-45min) - your glycogen stores need to be replenished
Glycogen synthase is more responsive directly after exercise
Get your starchy carbs in
Some snack ideas for post workout:
A smoothie with banana, protein powder, and milk of your choice
Porridge with almond butter and a sprinkle of nuts
Whole-grain toast with avocado and poached eggs
Quinoa salad with veggies and grilled chicken
Greek yogurt with honey and berries
The Timing Matters:
Did you know that eating within 30 minutes after training can help your muscles recover faster and boost your performance? And no you don’t have to be an athlete for this to matter.
Here’s why it matters - Delaying eating after training will lead to less glycogen being made from the food you eat as well as a decrease in your energy levels for the day. When we are tired we are also likely to crave sweets and other high-sugar snacks as our body is tired and the brain is looking for a ‘quick hit of fuel’.
Do not be afraid of carbs! In fact, they are essential to replenishing your energy stores.
Image via Uber Health
