01 Jun Foods to Eat After You Exercise
Working out is always important for maintaining your health because it protects your body against a wide range of serious health concerns. However, if you work your body too hard, then the positive effects of the physical activity will not be as prevalent as you might like it to be. After a workout, your muscles and other tissues need a variety nutrients in order to repair themselves from the minor tissue damages that they might have experienced while you were engaging in physical activity. Therefore, it is important to eat the right types of food after you work out.
When you work out, you start to break down your muscle tissues. When it repairs, it should be stronger and healthier. However, if you do not have the right nutrients in your body, you muscles will not be able to efficiently and effectively repair themselves. In order to synthesize proteins necessary for new muscle cells, you need a high protein content diet. Eggs are extremely dense in protein, so they provide your muscles with necessary nutrients for post-exercise repair. Although it only contains 40 percent of the egg’s protein content, the yolk of the egg is especially healthy for you because it contains many other important nutrients. A recent study showed that, when you eat eggs with the yolk, your muscles have an easier time using and absorbing the protein from the rest of the egg for muscle protein synthesis.
Mackerel, salmon, cod, herring, oysters, sardines, anchovies, trout, tuna, halibut, mussel, and caviar all contain relatively high amounts of a fatty acids called omega 3s. Omega 3s act as antioxidants, which can counteract the effects of oxidative stress that occurs when you engage in physical activity. When your body undergoes certain types of metabolism during exercise, some oxygen compounds in your body break down and lose an electron, becoming unstable. These unstable compounds are known as free radicals. In order to stabilize, these free radicals sometimes steal electrons from important cell components such as your DNA. It can also take electrons from important proteins.
When these cell components lose an electron, they become more unstable, which can cause some long term health problems. This process is partly what causes your muscles to get sore after you work out, but soreness is the least of your problems if you experience chronic oxidative stress. Too much oxidative stress can lead to inflammation and degenerative diseases such as Alzheimer’s disease and Parkinson’s disease. Therefore, you need antioxidants such as omega 3s to prevent oxidative stress. Antioxidants donate electrons to the free radicals, preventing these compounds from stealing electrons from more important cell components. Some research has demonstrated that omega 3s can work better than other antioxidants because omega 3s can also reverse muscle loss due to aging or cancer.
After you engage in physical activity, your body produces cortisol and adrenaline, which are hormones that raise your heart rate so that your blood can more rapidly bring your cells the additional nutrients that your body might need as a result of serious physical activity. However, cortisol and adrenaline can lower the amount of white blood cells that you have. This process allows your body to focus on responding to the stress that it experiences as a result of physical activity, but you also need those white blood cells if you are trying to fight off an infection. While physical activity usually helps to make your immune system much stronger, your immune system can be temporarily weaker following high intensity physical activity.
Research shows that sleep is an important way to recover from this temporary loss of immunity due to working out, but you can use the carbohydrates from foods such as potatoes, grains, and fruits to give your immune system a temporary boost. Since your body is probably going to use the energy in these carbohydrates for your immune system, you most likely will not end up storing any of it as fat. Therefore, these carbohydrates will be unlikely to cause you to gain weight, but they will help to keep you from getting an infection.
Apples have polyphenols (a type of antioxidant), carbohydrates, and other important nutrients, which all help with speeding up the processes of muscle and immune system recovery following strenuous physical activity. They can also replenish your store of potassium, which is an electrolyte that you sometimes lose when you sweat. Sweating additionally causes you to lose water and apples can rehydrate you since most fresh fruits are a very good source of water. Some studies show that after working out, you can get hungrier later and gain back some of the weight you lost. However, by finding healthy sources of fiber such as apples to eat after a workout, you can prevent yourself from getting too hungry.
Dairy products contain whey protein, which is healthy for your weight, muscles, endurance, and bones. Whey is extremely effective when it comes to activating a special enzyme in your body that functions to stimulate post-exercise muscle repair and synthesis. You only need nine grams of this dairy protein to stimulate muscle repair and synthesis. Some dairy products are especially good sources of whey protein. Cheese, for example, tends to have a lot of whey in it. Some people worry that other dairy product proteins such as casein might cause weight gain, but recent research has revealed that casein has no effect on your body composition when you ingest it after working out. Other studies show that casein might even help a little bit with increasing muscle size. However, if you are still worried that dairy products can be fattening, you can try taking whey protein supplements.
Exercise might be extremely important for improving your health. However, it can put a number of new stresses on your body and you need to allow your body to adequately handle these stresses. In order to give your body the most efficient and effective post-exercise recovery, you should probably try to eat some sort of combination of proteins, antioxidants, fibers, electrolytes, and carbohydrates. Otherwise, strenuous physical activity will not be as beneficial to your health as you might like it to be.