In this blog I will show you how to effectively fuel your body with nutrition post exercise.
1. Why you should eat this way
2. What people usually do wrong
3. How to do it right
4. Please leave a comment if you have questions
The picture above is an ideal way to structure your meal after intense exercise sessions. This picture comes from my Precision Nutrition certification manual.
The way this plate of food is structured helps you take advantage of your body's metabolic response to exercise. It includes starchy carbohydrates (potatoes, pasta, rice or bread) and protein (poultry, fish, red meat, eggs or vegetarian sources). It also includes a wide variety of vegetables and some fruit.
The carbohydrates are broken down into glucose and stored in your muscles for energy. The carbohydrates replenish depleted energy stores and start preparing your muscles for your next workout.
The protein helps repair damaged muscle cells, which is normal during intense exercise. This repair helps make your muscles stronger, denser and allows them to adapt to your mode of exercise.
You'll notice there isn't much fat here. A higher fat meal post-workout slows the digestion and breakdown of protein and carbohydrates. Just make sure to get your healthy fat during your other meals.
The picture below is an ideal way to structure your other meals that aren't post-workout. This plate structure is a great guide for those that want to lose fat and stabilize blood sugar levels.
You'll notice in this picture that there's more fat, more vegetables and less starchy carbohydrates.
It can be challenging to change your nutrition at first. I like to emphasize 1 change each month rather than completely overhauling your diet, which is very overwhelming.
Start with something simple like drinking more water after exercise or adding another serving of vegetables to your post-workout meal.
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