What You Should Eat After a Workout - GOQii
March 20, 2020 By Richa Sanghvi 2 Comments
With the recent self-quarantine due to the coronavirus in full effect, most of us have been working out at home. We understand that exercise is important to keep ourselves fit, healthy and build immunity but one thing that we need to watch out for is what we eat after a workout. Eating the right food post workout is important for several reasons.
Not only eating but also eating the right food is important. Proteins, as discussed above, get depleted. Thereby, eating the right amount of protein (0.3-05 gm/kg body weight) just after workout gives your body the amino acids required for muscle recovery and growth.
Glycogen is used as a fuel by body therefore eating carbohydrates (1.1 – 1.5 gm/kg body weight) within 30 minutes of workout helps in glycogen re-synthesis. A combination of both carbs and proteins helps in maximizing protein and glycogen synthesis.
Don’t shy away from including some fat in your meal as well. A little bit of it will not harm your recovery. In fact, fat is required by your body to absorb all the fat soluble vitamins.
Last but not the least, you should keep yourself hydrated always. As drinking enough water will help in better recovery and next day’s performance.
Brown bread and Peanut butter
Chocolate milkshake (Avoid sugar if you are aiming at weight loss)
Quinoa with plenty of veggies or like a salad
Fruit smoothie – Fruit of your favourite choice + Yogurt
Salad containing seeds like chia, sunflower and flax seeds
Don’t let social isolation or self-quarantine hamper your routine! Try these foods after a good home workout to strengthen your body and your immunity. If you need guidance for home workouts or more tips to build your immunity, tune in to LIVE classes on GOQii Play.
Let’s get stronger and #BeTheForce against COVID-19 together.
About Richa Sanghvi
Richa Sanghvi, holds a Master's degree in Foods and nutrition has over 3 years experience in the field. Being a lifestyle coach she firmly believes in changing a person's lifestyle to a healthy one through an all-round approach of diet and exercise. Her fitness mantra is "Good things come to those who sweat". According to her, a little push by the right person is all it requires to get on the ladder of healthy lifestyle.
Jheel says	
Lovely n so well explained… It’s so helpful at the ryt time n these simple tips motivate each one of us so much specially the ones who r addicted to gyms or out door workouts…
Safe n healthy workouts.. Be fit. .. All the best n thanks a lot to ricah sanghvi…