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Recover from a Workout ---Top 10 Foods Related Links Muscle Soreness -Top 10 Natural Remedies Add Muscle Diet How Many Push-ups Can an Average Man Do? How Many Pull-ups Can an Average Man Do? Foods That Help You Maintain Your Erection Bench Press --What the Average Guy Presses Get Lean Diet for Men BCCAs-Do They Really Improve Your Strenghth? Workout Your Arms--Ideal Rotation Workout Bulking Up Fast -Top 5 Health Dangers September 2, 2012, last updated November 28, 2012 By Alex Elson, Contributing Columnist and Editors, Mangoboss More Americans are starting to hit the gyms. According to the Bureau of Labor Statistics, as recently as 2008, approximately 16% of people living in the United States (aged 15 and older) engaged in some sort of exercise. That means, that on any given day in 2008, there were almost 60 million people working out in the U.S. alone. With that amount of people interested in working out, it seems like there should be more attention paid to what kind of diet will give you the best results. As one would guess, carbohydrates are at the top of the list, and unsaturated fats don’t fit into this puzzle, but check out the full list below to see what surprise foods can give a little extra kick when trying to kick your butt into shape. What foods or drinks are best for helping you to recover after a workout? 1) Eat Carbohydrates to Recover from a Workout? – Okay, you just finished a grueling workout to lose some weight. The last thing you should so is to eat carbs, right? Wrong. Studies show that the post-workout time is exactly the time your body needs carbs the most. According to a study conducted by the Australian Institute of Sport in 2004, carbohydrates are always going to be a good recovery food. Whether the workout is anaerobic or aerobic, the introduction of carbohydrates as early as 30 minutes following the workout will help to regenerate energy for the body. What are some carb-heavy foods, you ask? Well, pasta for starters (think of those high-school soccer or football pasta-parties). Also on the list of good carbohydrate sources are: potatoes, shredded wheat and grape nuts. 2) Eat Protein-Heavy Food To Promote Glycogen Recovery – In the same 2004 study, researchers concluded that when it is not possible to snack frequently on carbohydrate-rich foods, an alternative is to eat protein heavy foods to replace the glycogen burned during a workout. Glycogen, for the layperson, is the body’s back-up energy source (second of course to those good old fat reserves). This polysaccharide is stored in the liver and the muscles, and needs replenishing following a workout. 3) Eat Fruits to Replace Important Nutrients – Our Australian friends were busy in their 2004 study, including not only protein-rich carbohydrates on the list of solid recovery foods, but also including all nutrient-rich carbs. Amongst some of the most beneficial nutrient-rich carbohydrates are, unsurprisingly, fruits. Bananas help to replace potassium lost during a workout, and they're loaded with water. Strawberries are also particularly nutrient-packed. 4) Drink Gatorade To Replenish Electrolytes – Although Gatorade is sometimes criticized for its high sugar content, a study conducted in 2003 by the American College of Sports Medicine concluded that Gatorade is a great way to replenish diminished electrolyte sources following a workout. 5) Drink Water to Stay Hydrated – According to the same study conducted by the American College of Sports Medicine, remaining hydrated before during and after a workout is essential if an athlete wants to achieve the best results. Drinking water helps to avoid dehydration and restore blood glucose levels. 6) Use Vitamin Supplements when Practicing a Restricted Diet – The researchers at the American College of Sports Medicine concluded that vitamin Supplements are not 100% necessary, especially if an athlete doesn’t restrict his or her diet. However, in cases when diet restriction is being practiced (say, during a diet), the use of vitamin or nutrient substitutes can help the body replenish valuable energy reserves. 7) Eat (Healthy) Fatty Foods to Replace Energy Stores – Contrary to some popular belief, the American College of Sports Medicine’s report states that replenishing the body’s fat reserves is an important element of a post-workout diet. This doesn’t mean that you should go out and grab a hamburger after a workout, but pursuing healthy fatty options such as 1% milk and other reduced-fat dairy products can have a positive impact on the body post- workout. 8) Mineral Supplements are Also Necessary for Athletes Practicing Diet Restriction – According to a study that the same American College of Sports Medicine conducted in 2000, just like vitamin supplements, mineral supplements may be necessary to replenish energy sources in a post-workout diet. 9) Nutritional Ergogenic Aids Should be Used with Caution – According to the McKinley Health Center, ergogenic aids have become a staple in the diets of the likes of body builders and college athletes. Nonetheless, the authors of the report listed in point 8 warn that their use should be carefully monitored and discussed with a physician or nutritionist so that the athlete is pairing the product with the proper diet and not unintentionally harming their body. 10) Eat Vegetables to Replenish Energy Stores Following a Workout – Going back to the 2004 Australian study mentioned earlier, vegetables are also listed as a valuable post-workout energy source. Not only do vegetables provide countless nutrients to a nutrient-diminished body, they often hydrate the body as well. Update: 11. Chocolate Milk May be The Best Workout Recovery Drink Some research has suggested that drinking chocolate milk may be even better in helping you recover from a workout than water or energy drinks. A study by researchers at the Central Washington University's Department of Nutrition Exercise and Health Sciences discovered that athletes who drink low fat chocolate milk following endurance exercises experienced less muscle damage. As the study concluded" Consuming chocolate milk immediately after exercise and again at 2 h post-exercise appears to be optimal for exercise recovery and may attenuate indices of muscle damage." Register -Members receive a free newsletter with new articles. Related Links Tiger Woods Workout Rory McIlroy's Workout How Did Bubba Watson Lose All That Weight? Normal Penis Size Foods That Help to Prolong Erections Six Pack Abs- Step by Step |
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| Eat bananas to replenish potassium lost during a workout. |
