What To Eat After A Workout, Healthy Meal Ideas
Video taken from the channel: TheSeriousfitness
Muscle Recovery | 5 Ways to Reduce Soreness
Video taken from the channel: NationwideChildrens
WHAT TO EAT AFTER WORKOUT
Video taken from the channel: Sadik Hadzovic
Tips for Faster Recovery After Exercise
Video taken from the channel: Dr. Naomi Albertson
How to Relieve Muscle Soreness and Recover FAST (4 Science-Based Tips)
Video taken from the channel: Jeremy Ethier
What To Eat After A Run | Post Workout Nutrition
Video taken from the channel: Lone Endurance
HOW TO EAT BEFORE & AFTER WORKOUTS BIG DO’S AND DON’TS!
Video taken from the channel: Hanna Öberg
Eating the right foods after exercise can help you recover, build muscle, and prepare for your next regimen. Eggs are a good food to have after exercising. Oatmeal and peanut butter.
The International Society of Sports and Nutrition recommends eating a recovery meal /snack immediately and up to two hours after exercise for optimal recovery. A meal—even a small one—of proteinand carbohydrate-rich whole foods in the 3:1 ratio is ideal.Like Gatorade and other popular sports drinks, coconut water contains high levels of electrolytes such as potassium and magnesium. In 2012, one study.By increasing your protein and carbohydrate intake immediately after a workout, your body can use the food you eat better to rebuild itself, which results in faster recovery and fewer aches and pains.
Key Point: Try to eat 20-40 grams (¾ to 1 ½ ounces) of good protein or carbs within 45 minutes of a workout.Try to consume this drink as soon as possible after your workout, especially if you haven’t eaten for several hours. Follow up your muscle recovery drink an hour or two later with a full, balanced meal that contains lean protein, whole grains and vegetables. What.
It is recommended that 1.2g per kilogram of bodyweight of carbohydrates be consumed post exercise. Sometimes it is not practical for an athlete to consume such a large quantity of carbohydrates straight after exercise, as they may have difficulties tolerating food or drink. There is a.White recommends eating a post-workout meal that contains a two-to-one ratio of carbs to protein. That’s about 30 to 50 grams of carbs and 15 to 25 grams of protein.
Some easy combos include brown rice and beans, chicken and sweet.Shakes should be the number one go-to option after a hard workout. They provide the body with nutrients that are essential for a quick recovery. They are to be drunk up to an hour after the exercise and should ideally contain around 20 to 30 grams of protein.
Regular shakes mostly contain whey protein, but there are other kinds as well.After your workout, drink plenty of water or choose a sports drink with electrolytes, like Gatorade. These drinks help replace fluids and sodium lost through sweat.
Nex.Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy. You need protein for your muscles and for your blood cells, which bring nutrients.A new study compared bananas to water and a sugary sports drink in terms of athletes’ post-exercise recovery. Eat After a Workout: Bananas Are Just as.
Immediately after the workout, I add water to my RA shaker and down it. I jump in the shower, then on my way out to work I add water to the PP shaker and down that on the way. As soon as I get to work, I eat a Lara bar (you could substitute a home-made bar). Carbs, protein, greens, and ease.This study recommends eating 0.14-0.23g protein, per pound of body weight, in order to quickly recover from your workout.
That’s about 22 to 37 grams of protein for a 160-pound person, which supports several studies that claim 20 to 40.What’s more, eating blueberries after a workout has been linked to accelerated muscle recovery time. They can also be incorporated into your diet a.
Exactly how much protein you should consume in a recovery drink depends on training intensity, duration of exercise, number of training sessions per day and type of exercise. The International Society of Sports Nutrition suggests the optimal level of protein to consume after a workout.
List of related literature:
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| from Nancy Clark’s Sports Nutrition Guidebook |
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| from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer |
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| from Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School |
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| from Fierce: How Competing for Myself Changed Everything |
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| from Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Thrive, 10th Anniversary Edition: The Plant-Based Whole Foods Way to Staying Healthy for Life |
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| from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body |
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| from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition |
97 comments
wait so hanna, does this mean I have to eat two post workout meals? One after within the one you already eat in the 30 minute range?
Since im cutting I can’t eat carbs after workout cause i eat around 100g carbs before workout itself. 190 daily
Your body can go without eating b4 a workout. Yours probably can’t right now because your body is us to bring fed b4 a workout. Your mind can train you to do anything.
Workout more often with less sets and very rarely go to failure. Your welcome.
Thats a lie. When your on keto or your doing intermitting fasting & you dont have anything. In your body your body will start eating your fat as a source of fuel & when you start excersise you will burn even more. & glucose & all that bad fats in your body.
if your trying to loose weight do intermittent fasting & dont listen to ppl because sometimes it doesnt work. & they lie saying you have to eat 3 times a day with snacks its a lie!!!! Search up dr.berg certified & gradutated doctor. That has helped many loose weight & achieved goals for free! Your welcome
Gotta have a little 1v1 powerlifting meet with my friend in 2 days. I worked out yesterday. I have rested all day today and I’m going to rest tomorrow as well. Wish me luck.
Hej jag skulle fråga dig vilken bröd jag kan köpa i sverige att bara bra för kropp? Och är kvarg med protein eller nej?
Ugh listening to this twice!! I dont like BCA’s or I didnt like the one I had in the paste. I wanted to work out in the am but that’s to early to eat….smh I’m going to have to adjust.
I watch you’r video. You said eat before gym. So I eat food before my three mile run. Now I have two stitches in my stomach. Bad advice. Tell everyone not to eat before endurance three mile run. Food you eat will effect your performance poorly. Fact do not eat before exercise:
Thanks for the information, just a question is it fine to have half my breakfast protein smoothie 30 or so minutes before my workout and the rest of the smoothie after the workout?
6 meals obviously works for Sadik and I believe it will work for any average joe looking to gain muscle or lose bodyfat. Call it bro science but it’s not there is logic to it that fat ass people and sedentary will never get it.
Found this very helpful thank you also you have a beautiful accent
Overall the whole video explains that to receive the best results eat a heavy healthy snack or meal 1 hour before the workout and eat a healthy meal after the workout.
Help me i can’t even sit in the toilet without almost Bursting into tears….
I can’t move. I can’t do any of these things, my sister is unwilling to give me food. My time on earth seems to be over.
I kinda like the feeling of being sore. means I can feel my progress. however I don’t like it when im still sore when its time to workout again…
okay, I kind of get it, but what other products can I use (I do not want to use BCA or any other gainer), just natural products…Open for suggestions, thank you))
i cant even handle the pain while im still laying on bed how can i do these
Great vid, I did have to lock my phone whilst it was playing though because I was distracted by how gorgeous you are ��
smoke a big fat joint, then u will heal much faster.. trust me
I did a tricep workout and holy shit my left arm is killing me
You are so freaking pretty!!! Thank u for this video very informative ��
Hey guys I just found this Video and was wondering if I could get an answer: So i left the gym, had my shake but an hour later it was time to have dinner, Can I do that? I worry that I cant do both, thank you:)
I did like 10 push ups, 10 sit ups, zumba and calisthenics in 1 hour and now my whole body hurts, espeacially around my arm pits, arms, and shoulders. Man, im unfit af.
What if the workout is only 10 minutes long? Not everybody works out for hours, will the rules be the same? ��
Always appreciate the content of and in your videos. ������������
1:11
Dude! You’re going to totally slice your finger by cutting the apple like that.
Great video! One of the ways I recover after a heavy workout or cardio session is with my percussion massage gun, I use to suffer from soreness but not anymore!
Got mine at Voltacious.com
I love cottage cheese with strawberries and how about a tuna hummus cucumber and Shredded carrot Wrap!!!
I feel more energetic before bed so i usually work out at 8 or 10 pm but i saw on internet that you shouldn’t workout before sleep so i switch up to mornings or evenings i tried fasted or after eating i just couldn’t do anything or half assit
Also all gurus nowadays tend to give tooo much info, plain basic diet with good supplements give quick changes for all body types
Rest and grow. Intense, brief and infrequent workouts always give great results.
How can anyone workout after eating?? I usually work out in the mornings and if i eat prior to it, i’ll just feel nauseas. HAve to have at least 3 hours in between
I seriously did an at home work out felt fine and then the next day it hurts to move/walk
what the heck
What is the best product or brand to lost crazy amounts of weight? I read many good reviews on the net about how exactly Custokebon Secrets will help you lost a ton of weight. Has any one tried this popular weight loss secrets?
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I like the pain and can deal with it, it just sucks waiting to recover till I can work it out again.
Studies have shown that there is absolutely no need for carbohydrates to achieve the same amount of protein synthesis. Theres actually no need for carbs, period. You dont even need to eat right after workout, youve got a good 6-8 hours before theres the slightest negative effect to it. There is no negative effect to.consuming healthy fats right after a workout and absolutely 0 necessity to consuming quick carbs right after your workout
I’m the opposite.. I feel heavy when I eat before.. in high school I could never eat before..soccer games or track meets.. etc. Any sport.. I tried it and I felt sluggish..
If youre passing out before eating youve probably accustomed your body to eating or its simply a mental thing. Its ok to have your own personal way of working out. Its good before or after eating as long as you do it. BUT scientifically speaking, and case study wise, it is more effective internally to workout in a fasted state (even if its as recent as 4-8 hours)
I take oats,milk, raisins almonds,banana and whey protien powder,honey and just mix and cook them on stove and consume it.Plz tell if it’s fine and safe.
Hard working guy, but sorry to say nothing close to amazing like arnold,lee haney, samir banout, shawn ray, flex wheeler, phil heath or even frank zane
Great video! Very clear, helpful and no unnecessary marketing pitches… I never regret having subscribed to this channel…
If I don’t eat before I get dizzy and nauseous after a workout but people say fasted cardio makes you lose weight faster which makes things confusing
Yeah sadik fat slow down degestion, but even veggies does that too, veggies are high in fibers so put them away in the post workout meal
For me personely i go for chicken and rice☝️
wow..thanks.for the vid..serious talk for workouts..our body and foods..
Muscle soreness is nothin compared to nursing a baby when you both have thrush. Haha
If your goal is to lose body fat at first and you’re planning to do cardio or hiit at that day, it would be the best to drink coffee on an empty stomach before you’re doing your thing. However, if you’re planning to lift weight at that day, get an enough meal before you do workout, it would be better not to go with a full stomach tho.
I can’t eat more then two meals a day I’m full all day. After a workout I stuff myself lol I’m not hungry most of the day
I work out am. I eat before, during and after. Rest of day o keep it light. ��������������
In the guns, or in the booty. ��������������♂️�������� Think i’m in love. ����♂️
Definitely neck and shoulders for me. I’m going through it now. Just started a full body kettlebell workout and I’m feeling soreness but I will soak in some MSM then have my lady rub an Ayurvedic ointment on me. ✌��
this is so cool, the chest muscles shake occasionally during presenting the meals
I always thought having all 3 macros after post workout is best. Should I cut almond butter from my protein shake then after my workout?
Fuck your Jeremy, in one your home workout videos, you said to push your muscles to “near failure” now I’ve had muscle soreness for nearly a week
I’d like to see videos on heart rate variability and other indicators of overtraining and impending injury. Injury predictability is also another topic I’d like to explore.
I barely ate yesterday and ate like crap/ had cereal lol and some other junk and I just could not today finishing my workout was the hardest thing!
Your eyes are beautiful!!!!!!!!!!! And thanks for the tips! They make so much sense and helped a lot! Love you!
In some cases in depends on your body sometimes people burn more exercising on a empty stomach and then eating after
I’m pretty sure studies show nutrition timing has little to no impact?
Hanna, it was hard to pay close attention to what you were saying as your luminous gemstone eyes were bathing me in their light…lapis lazuli, kyanite, sapphire? Quite the combination. Anyway, a supreme effort of will was demanded, achieved and well worth it; thanks so much for your time.
Irredeemably Male…PSthe last part, the gag stuff? Very good, but never again go to B&W; you, of all people, were made for glorious color!That fire analogy wasn’t very accurate tbh. If you don’t eat before a workout, you’re still gonna have energy to burn. Your body has a bunch of glycogen and fat stores that will be used for energy if you haven’t been fed right before. As long as you’re not starving yourself, you’re gonna have these stores in your body. And when you eat is really individualistic just make sure you have a healthy relationship with food.
Jag blir så himla glad över att se att du delar med dig av din kunskap med oss. Älskar din metafor with the flame haha. Mycket pedagogiskt, wee need more of that yes. Hade du kunnat tänka dig göra en video om flera olika frukost alternativ?
… Except the human body has unlimited “fuel” in the body in the Form of stored fat that it uses after the glycogen is depleted of food is digested. And yes you do burn more and faster if you work out fasted because you’re burning YOUR OWN FAT as soon as you start working out when fasted. It’s all about preference. �� ��
The hell with this! I simply love DOMS!!! Who doesn’t? ����✌
I’m watching this at 5 am cuz I can’t sleep cuz my leg hurts all night, I want to kill myself. Sitting there for 2 hours straight with your leg hurting insanely bad while you can’t do a thing so you just cry in your bed isn’t healthy for me, but I don’t have a choice and Im still doing it right now. Im gonna try to sleep. Maybe that will help somehow, even though I think I can’t fall asleep cuz the pain is too much.
I always just add 1/8 tsp to my water, but I like the idea of weighing out the salt…. I will have to do some more research on how much to take daily. Great tips, thank you ����
What muscles experience the most soreness for you? Comment below! Hope you guys enjoyed the video, studies are all linked in the description. Don’t forget to give me a follow on Instagram ( https://www.instagram.com/jayethierfit/ ) and Facebook ( https://www.facebook.com/Jeremyethierfit/ ) as well, I’d really appreciate it. Thank you again everyone for all your support! Cheers!
Bro at the end of the day you’re still drinking sink water ����♂️
A (hot) bath will increase blood flow that means nutrients and oxygen can get to your muscle better
bruhhhhh we got a pull up bar recently and i was trying it out I did like 15 chin ups and like 9 pull ups and my left arm, both shoulders and my back near my shoulders r still sore, it’s been 2 days and i just copped the home workouts and now i have to wait another day bruh
It’s harder for me to get my daily 3grams of Omega3s than it is to get my daily 600mg of caffeine.
I was sitting down all day than one side of my body just hurt
I STARTED SQUATTING ALONG WITH MY REGULAR EXCERCISE TODAY..
DAY 1:40 SQUATTS WITH MY REGULAR HARD WORKOUT…
DAY 2:MY THIGHS AND BACK ARE SORE…COULD’NT DO MY REGULAR WORKOUT EVEN… MUSSAGE HELPS A LOT TEMPORARILY…..
Nice video man, If i had to choose what helps me the most is the electrical massage pistol, regenerates your muscle really fast, I’ll put a link here: https://quicktherapy.net/ you guys can check out some cheap products that i got:)
You can also go to https://www.wellness-coach.ro/en/post-workout-foods/
Slept 8 hours got out of bed nearly cryed self massage worked then stopped stretching made it a little worse haven’t tryed the cold shower yet ate felt no change it’s just something we have 2 deal with��
I can’t even use my arms to pick myself up to get off the couch but i wanna lose weight so i have to still use my strength ��
When i try to take simple shakes which are mix with raw egg, bananas, peanut butter, oats or other stuff to add protein in natural way, i always end up putting lot of fat, yeah muscle size goes big too but why i get extra fat like double chin, bulging belly…. Could any expert answer about that, do i have to do cardio to get rid of that fat while taking natural protein shakes.
I would like to ask you if u take the pill and if it has some effects in the workout.
++ Imagine something that works for almost every pain and discomfort. ++
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carbs have no impact on the rate of protein synthesis after a workout lol
Omg my legs are honestly killing me and it’s been 3 days. I can’t sit down ��
I have to workout at 6am, before work. Is have to get up at 4:30 to do this… And I have medications I have to take on an empty stomach. ��
I can’t even put my arms into resting position it’s that bad
I love your workouts… but I disagree about the eating before workout… pls listen to Thomas DeLauro and dr berg
Hypotherapy and stretching is the only thing you can do. The rest didn’t worked for me
My chest and back muscles feel like ground beef hurts so bad right now
I didn’t realize muscle soreness was a problem. Always thought that you did a good job exercising if your muscles are sore the next day.
Bcaa is over rated. Only thing you need during workout is water. Maybe if you train over 2h u might run out of juices, but in that case you have probably spended over 1h taking selfies.
I cant close/stretch my legs or stand all the way straight without my thighs hurting. And I got work and training (MMA) tomorrow. ��
I play Basketball, and Soccer and next grade of middle school, football and i went over to my cousins house to practice with them i played B ball all day long crossing peoples ankles and green lighting every thing and my left muscle is hell
Getting back into training after a decade of being a nurse. I should have watched this video first because I pushed myself too much on my first leg day. I think it’s kinda difficult not to push yourself too much in the gym when everyone around is super fit and pushing themselves also. I think I will take your advice and go a little easier on my leg day because this is now day #3 of recovery and I am still in lots of pain.
I always go for a good walk after my workout, then i have lunch after. The walk is the best solution for me. I also do a few stretches.
I’ve done step 1 and 2 and 3 and 4 and 5 and guess what. I’m still sore as a MFer.
Great vid BRO!!
HEY WHAT ABOUT immediate post workout deep massage
I like to have smoothies before I workout and I put my protein powder in them. Is it okay that I’m having the protein powder before and not after? Or should I stop doing that
Hey sadik nice content btw can I eat wheat toast with peanut butter and banana for pre workout? Or like rice cracker? Is any of these ok?