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Tips for Refueling Your Body after a Workout

Author: Sarah Kahlon
by Sarah Kahlon
Posted: May 13, 2022

The key to healthy living and weight loss starts with working out, but you cannot keep working out if you do not eat right.You eat supplements like alpha-ketoglutarate before working out to such an extent that it becomes difficult to know what to eat after working out.After you finish your workout, the last thing you want to do is think about supplements taken or eat food! However, if you do not refuel properly after your workout, you can slow your progress or make yourself sick.

Whether you want to gain weight, lose weight or maintain your current physique, here are four tips on how to refuel your body after a workout.

Do not make up for lost calories

It seems reasonable, but if you have worked out hard enough to burn 200 calories, do not try to replace them with a snack that has 200 more calories, because you'll be right back where you started - and probably feeling worse than when you started!

Eating a few extra calories after a workout is not a bad thing, but some people try to replace the calories they have worked hard to earn. That's why some people feel guilty about having a post-workout snack because it seems like a waste of calories. However, you should never replace lost calories when your body needs them for repair and recovery.

Drink plenty of water

Hydration is key to keeping your muscles healthy and strong so they can perform optimally during exercise - and after! If your muscles are not adequately hydrated, they will become stiff and prevent optimal movement during exercise, which can lead to injury later on. So drink plenty!

Drinking plenty of water after your workout will help your body flush out all the toxins and unpleasant chemicals that accumulated while you were sweating in the gym. Most fitness experts recommend eight to ten glasses a day, but if you have just had an intense workout, drink even more - even up to a gallon (about three litres) on some days!

Aim for 30 grams of protein within an hour

To properly refuel after a workout, a meal should contain about 30 grams of protein within the first hour after a workout, as this promotes protein synthesis (the process by which cells build new proteins), preventing muscle mass from increasing.

It's important to eat within an hour of your workout because your body needs a protein-rich meal right away so it can build muscle and repair tissue damage. But you do not have to overdo it: Experts believe 30 grams is enough. Eat a protein shake if you do not have time, or make up a quick snack like hummus and veggies.

Bottom line

With all that said, it's important to remember that everyone is different when it comes to what they need and want. What's good for one person is not necessarily good for another (and vice versa). The best way to find out how your own body responds is to experiment with different options and pay attention to how your body reacts. Over time, you'll figure out which nutrients give you the energy you need after a workout so you can get back to the gym the next day.

About the Author

Sarah K, a professional writer who share interests in different creative niches. Her ideas and tips towards such niches have contributed to the online community.

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Author: Sarah Kahlon
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Sarah Kahlon

Member since: Mar 21, 2016
Published articles: 189

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