We come across a lot of guidance from gym coaches, the internet, and nutritionists about the choice of food before and after a workout. But remember that the most important route to muscle recovery is eating healthy food and having a good night’s sleep. For a person who is involved in any level of activity, it is vital to live an overall healthy lifestyle. These days due to paucity of time and resources it may be beneficial to take support of supplements if one is not able to meet nutritional requirements by food. Today we will try and find out about food and supplements which can help us in quick active recovery.
Eating enough proteins before a workout increases muscle protein synthesis. However in case one is involved in running, it is advisable to consume the protein at least 2 hours prior to a workout so that you get enough time to digest it. Proteins take longer to digest. The advisable amount is about 0.5 grams per kg of body weight.
It is best to consume protein within 30 minutes to one hour of your activity. When you exercise, muscle fibers get damaged. Protein is required to repair them. For moderate activity, one must consume 0.5 grams of protein per kg of body weight
When we do an activity, we deplete carbohydrates stored in our muscles. During short duration and intense exercises, this is a vital source of energy available to muscles. Consuming carbohydrates within one hour of the activity is essential to restore the carbohydrate stores. 1.2 grams of carbohydrates per kg of body weight is what is recommended. If one wants to lose weight, the restoration amount should be lower.
Eating Balanced Diet
During our workout, we also consume various micro minerals and hence we need to replenish them as soon as possible. The best way to do so is to consume a balanced diet during the day. Remember not to consume processed food and eat plenty of fresh fruits and vegetables.
It is not only important to stay hydrated during the workout but also all day long. If you live in hot and humid weather you need to hydrate more.
There are various supplements that one can consume if not sure about getting sufficient quantities through food. Protein is one of the most important supplements that people use worldwide to meet the body’s requirements. For someone living an active to intensely active lifestyle, protein requirements can vary from 1.4 grams to 2.5 grams per kg of body weight.
Creatine monohydrate is another supplement that widely enhances muscle capacity to do work. It improves muscle strength and helps faster recovery by fastening muscle built up and reducing inflammation. It however increases water retention and may show a temporary weight increase due to that.
Supplements such as Omega3, calcium, multivitamins, etc. are required if one is not getting enough from food. Generally most of these we get if we are eating a balanced diet consisting of fresh fruits, and vegetables. Hence one can avoid most such supplements.
What to avoid
Alcohol impairs muscle’s ability to repair. Hence intake of alcohol before or after a workout will not only slow growth and repair but can result in serious damage of fibers.
Regular and excessive use of tobacco causes muscular injury, joint diseases, and weak bones. It also slows down metabolism and decreases the efficiency of our system to absorb vitamins and minerals resulting in slower muscle recovery.
Article by: Capt Jitu Harjai Fitness Expert H2F Care