What kind of carbs post workout

This gives your muscles the ability to replenish the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids. Try to eat within an hour of completing an intense workout. The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body. Christopher R. Need serious help making a plan?

The nutrition experts in our professional membership are ready to help you create the change to improve your life. Find a Nutrition Expert. Tags Fitness Exercise Exercise Nutrition. Freshly Picked. So by eating the right nutrients after exercising, you can speed up this process. Whilst you don't want to undo the hard work you've done in the gym, Lambert says that on workout days, you should definitely eat more than on sedentary days, and the type of foods should be dictated by the type of exercise you've done.

Consuming protein post-workout gives your body the amino acids you need to repair and rebuild muscle proteins. Aim to eat at least one gram of protein per kilogram of body weight over the course of any active day, Lambert says.

Official UK guidelines recommend 50g a day. But this is where the type of exercise you do has an effect: endurance sports require your body to use more glycogen than resistance training, so runners or swimmers tend to need more carbs than bodybuilders. Lambert advises focusing on easily-digested foods to promote faster nutrient absorption. These could be:. This article is sponsored by our partner, Vejo. In the same way that fertilizing a plant with nitrogen, phosphorus, and potassium can increase the growth and health of a plant, providing the right type of fuel after a workout can make your body more anabolic, something that becomes increasingly important as you age.

Most people know they need protein or amino acids after training, and probably some carbohydrates, too. Increasingly aware of the deleterious effect of simple carbohydrates and sugar, health-conscious people are avoiding high-glycemic carbs like Los Angeles traffic. After a challenging workout, your muscles become partially or completely depleted of glycogen. When you consume the right carbohydrates within an hour of training, those carbohydrates are preferentially used to refill glycogen versus being stored as fat which is the inevitable outcome when muscle glycogen is full.

Not only does this refill the tank, but it also helps you feel replenished. In addition to replenishing muscle glycogen, quick-digesting carbohydrates also help promote muscle synthesis.