nutrition

Fuel Your Fitness

Post workout nutrition: BY PAUL PEROY Lifestyle Fitness Australia Group Fitness Manager

Did you know that the hour after you exercise is just as important as your fitness routine? Make the most of your hard work by giving your body the right tools.

Strength exercises, endurance training and cardiovascular activities are responsible for endless health benefits; however we often forget that making sure we choose the right nutrition around when we work out is just as important as the workout itself. While exercising we push our muscles to new limits and our body responds with muscle soreness, the desire for rest and increased appetite; indicators which let us know we have depleted our muscles’ energy storage. Your body is crying out for fuel, and by indulging in the right way you are giving your muscles the essential raw materials they need to repair and rebuild.

Get more from your post workout snack with these five simple rules:

• High Glycemic index Carbohydrates
  These enter your bloodstream quickly so your muscles can utilise their nutrients immediately, resulting in a speedy recovery. It is recommended we have 0.8 grams per 1kg of body weight to speed up muscle carbohydrate replenishment while preventing excess fat. Grab a soft fruit, such as a banana, for an easy on-the-go option.
  
  
• Protein
  This stops your muscles from wasting away and aids in rebuilding the structural aspects of your muscle. The recommended amount of protein is between 0.2 to 0.4 grams per 1kg of body weight. Some examples of proteins are lean meats, fish, eggs and dairy. Though it is important for the purpose of refuelling, many of these options have restrictions to their benefits, so work out which best complements your fitness goals.
  
  
• Fat Free
  Keep your after workout meal fat free. Not only will this limit the calorie intake and ensure you maintain a healthy heart, but it will also help quicker digestion and make the replenishment more efficient. So triple bonus points here.
  
  
• Eat as soon as you complete your workout
  The fitness industry calls this the “window of opportunity” during which time your muscles are biochemically primed for nutrient uptake. It is scientifically proven that having a post workout meal straight after, is more beneficial than having one even an hour later. The quicker you get the nutrients in, the greater the reward for your efforts.
  
  
• Shake it
  While natural whole foods should form the basis of any sound nutritional regime, supplements win hands down for post exercise nutrition. When you exercise, your body stops the digestive process as it focuses on exercising and providing energy directly to your muscles, which is the reason why a shake is better post workout than a solid meal. A liquid meal can be completely digested within the hour; whereas a solid meal may take up to three hours to reach your muscles, missing that magic window of opportunity.

So you too now know the secret to your fitness success. These recommendations are for general fitness goals. Should you require more assistance for weight loss nutrition see one of our personal trainers or read our articles relating to weight loss at our website: www.lifestylefit.com.au