A workout helps to energize your body and strengthen your muscles. Once you are done with a workout routine, you need to add extra vitamins, minerals and essential components to your diet, which can heal your muscle power because workout needs a lot of muscle power. If you read this article, you will realize that what you eat and how much you eat is very important as compared to what time of the day you eat.
Sports dietitian (Ph.D., RD) Cindy Dallow, told POPSUGAR, “There is no specific time frame that you need to eat carbs or protein to maximize muscle synthesis.” What is more important is one should get enough protein and carbohydrates required for a day and a sufficient number of calories are taken. More detailed information on how that can be determined by a sports dietitian depends on your goals and workout routine.
She added, “Protein will not be utilized for muscle synthesis if you do not meet your calorie needs, so both need to be looked at.”
It is important to be noted that these nutrients play a vital role in the body’s muscle-building process. Carbohydrates are required to be taken before a workout rather than after finishing it. The dietician further explained, “Carbohydrates provide energy for working out but also help to replenish glycogen stores after a workout, so having a high-carb food is a good idea an hour or so before a hard workout.”
Foods containing the high amount of fiber should be avoided while choosing your diet before the workout. Cindy said, “High-fiber carbs are generally not recommended before running (with the exception of oatmeal) because these foods can cause gas and bloating in some people. Toast, bagels, yogurt, fruit, or any higher-carbohydrate food that you can tolerate well is best.”
For the recovery of your muscles, protein will be very important and it can help you acquire your goals after a workout. The Sports dietitian added, “Protein provides amino acids for muscle repair and synthesis.” This happens because the amino acid called leucine helps to start the muscle-building process. Factors like body weight, the duration and the intensity of your workouts decide how much nutrients you need. Usually, experts suggest that it may be good to acquire approximately 55 percent of your daily calories from carbohydrates, protein requirement approx. 25 percent and fats up to 20 percent but following a personal diet plan recognized by the dietitian always works best.
