Those who work out for more than 10 minutes benefit from a post-workout snack. Post-workout recovery should start with food, because most individuals can get their energy back within an hour of finishing their workout if they eat something. It’s best to consume meals like such a smoothies after a workout, a chicken or tuna sandwich, or fruit and yoghurt.
People who exercise at higher intensities or require larger carbohydrate, protein, and electrolyte intake may find the convenience meals and supplements indicated in this article more tempting and handy than fresh foods.
Athletes who engage in moderate to strenuous aerobic or strength-based training rely on carbs from their food and the body’s carbohydrate reserves (known as glycogen) for energy. One of the aims of post-exercise recovery is to restore glycogen levels.
After a workout, your body needs protein to rebuild muscle protein. Specifically, for muscle-strengthening workouts, this is critical. A post-workout breakfast including carbs and protein is recommended by experts to replenish glycogen stores and help muscle regeneration following a workout.
Finally, most athletes complete their workouts with a fluid deficit, and rehydration should involve a replenishment of fluid and electrolytes. Sodium is the most critical electrolyte to include.