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May 15, 2024 · Women need about 21 grams. Boost your protein: Protein helps preserve muscle tissue. Women need about 46 grams a day. Men need about 56 grams. Good sources are low-fat milk, meat, fish, poultry ...
Lifestyle and Diet Plan for Seniors. Weight training over 70 years old is important, but diet and lifestyle both play a big role as well. As you're upping your weight training and building muscle after 70, high-grade dietary protein, colorful fruits and veggies, and a moderate amount of healthy fats (nuts, seeds, olive oil ...
- Justine Harrington
Sep 4, 2024 · When you work out, your body relies on glycogen, a form of glucose stored in the liver and muscles. Eating carbs after exercising helps rebuild muscle energy stores. Try to get a combination of protein and carbs within an hour after working out. If you exercise more than 90 minutes, try to consume carbs about two hours later.
- Ann Pietrangelo
- Cereal and Skim Milk. You may be surprised that a classic breakfast combination like cereal and milk after a workout is a good way to replenish your body.
- Toast With Nut Butter and Banana. Bananas are popular with athletes because they're an easily digestible source of carbs that can help replenish the glycogen stores in your muscles, per the Mayo Clinic.
- Protein Powder in Oatmeal. Protein powder is a common supplement that can increase your daily protein intake. Whey protein powder is made from dairy products and high in protein, which offers the amino acids your body needs to build muscle.
- Chocolate Milk. This sweet spin on milk can enhance recovery and muscle growth, according to UVA Health. It's quickly absorbed and digested in the body, providing essential amino acids your body can't make, per the Cleveland Clinic.
- Overview
- Eating after a workout is important
- Protein, carbs, and fat
- The timing of your post-workout meal matters
- Foods to eat after you work out
- Sample post-workout meals and snacks
- Make sure to drink plenty of water
- The bottom line
Eating foods containing carbs and protein may help support your muscles after exercise. Experts recommend eating shortly after your workout for the most benefit.
When planning a workout, there’s a lot that goes into it to help you reach your goals.
As part of that effort, there’s a good chance you put a lot of thought into your pre-workout meal. But are you giving your post-workout meal the same attention? If not, it’s a good idea to do so. Consuming the right nutrients after exercise is just as important as eating before.
To help you optimize your nutrition after workouts, here is a detailed guide.
To understand how the right foods can help you after exercise, it’s important to learn how physical activity affects your body.
When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged (1, 2, 3).
After your workout, your body rebuilds glycogen stores and regrows those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.
Doing this helps your body:
•decrease muscle protein breakdown
•increase muscle protein synthesis (growth)
Each macronutrient — protein, carbs, and fat — is involved in your body’s post-workout recovery process. That’s why it’s important to have the right mix.
The timing of your meals is also important. Sports nutrition researchers have been studying nutrient timing for more than 40 years. These days, experts rely on a mix of older and newer studies to make recommendations (1).
Your body’s ability to rebuild glycogen and protein is enhanced after you exercise (19).
For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising. In the past, experts recommended eating your post-workout meal within 45 minutes, as a delay of carb consumption by as little as 2 hours after a workout may lead to as much as 50% lower rates of glycogen synthesis (19, 20).
However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours (11).
Also, if you consumed a meal rich in whole carbs and protein perhaps an hour before exercising, it’s likely that the benefits from that meal still apply after training (21, 22, 23).
Also, recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours (24).
Summary
Carbs
•sweet potatoes •chocolate milk •quinoa and other grains •fruits (such as pineapple, berries, banana, kiwi) •rice cakes •rice •oatmeal •potatoes •pasta •whole grain bread •edamame
Protein
•animal- or plant-based protein powder •eggs •Greek yogurt •cottage cheese •salmon •chicken •protein bar •tuna
Fats
•avocado •nuts •nut butters •seeds •trail mix (dried fruits and nuts)
Combinations of the foods above can create great meals that give you all the nutrients you need after exercise.
Here are a few examples of quick and easy meals to eat after your workout:
•grilled chicken with roasted vegetables and rice
•egg omelet with avocado spread on whole-grain toast
•salmon with sweet potato
•tuna salad sandwich on whole grain bread
It is important to drink plenty of water before and after your workout. Being properly hydrated ensures the optimal internal environment for your body to maximize results.
During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance (24).
It’s especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
Summary
Consuming a proper amount of carbs and protein after exercise is essential.
It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.
It is important not to go much longer than a few hours before refueling with a meal or snack.
Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.
Mar 28, 2018 · One important change as you get older is that your calorie needs typically decrease after age 50; men generally need 2,000 daily calories and women 1,600, depending on physical activity. But your vitamin and mineral requirements stay the same or may even increase—which can make it a challenge to get the nutrients you need from a smaller calorie intake.
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Jul 22, 2024 · 1 serving Chicken & Kale Soup. 1 serving Guacamole Chopped Salad. Meal-Prep Tip: Reserve 2 servings Chicken & Kale Soup to have for lunch on Days 6 and 7. Daily Totals: 1,487 calories, 78g fat, 91g protein, 119g carbohydrate, 30g fiber, 1,402mg sodium.
