WHAT SHOULD YOU EAT AFTER A WORKOUT?

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WHAT SHOULD YOU EAT AFTER A WORKOUT
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• It is recommended that you eat at least 30
  minutes after the workout.
• Regular exercise helps maintain healthy body
  weight, retain vital muscle mass and can reduce
  cardiovascular diseases, stroke, and obesity.
• The burning of calories during intense physical
  activity and reducing the number of calories you
  eat creates a calorie deficit that can lead to
  weight loss.
• Since strenuous exercises take their toll on your
  joints and muscles, you need to choose your
  post-workout meals wisely to help replenish and
  strengthen your body.

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WHAT YOUR BODY NEEDS DURING EXERCISE?

• Carbs maximize your bodys ability to convert
  starch into glycogen and energy. Since glycogen
  is the fuel that you need to exercise
  successfully, its essential to consume some form
  of carbohydrates before beginning your sessions.
• Experts recommend starting with mild exercises
  and balancing your workouts with proper nutrition
  to meet your long term needs.
• While proteins help build the target muscles,
  calcium is necessary for strengthening your bones
  and increasing your overall strength.

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IMPORTANCE OF REPLENISHING THE MINERALS

• Good dietary intake helps to replace the minerals
  lost when you sweat. Eating after a workout
  fulfils the need to replenish the glycogen and
  sugar that your body loses during exercise. As
  your muscles endure this physical stress, your
  body consumes proteins, carbohydrates, calcium,
  and vitamin C to maintain energy and to rebuild
  muscles.

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HOW TO GET THESE MINERALS BACK

• Sweating during exercise releases toxins and
  endorphins. But you also lose a significant
  amount of nutrients which is why post-workout
  nutrition is so important. While its normal to
  lose water during exercise, the significant
  mineral loss can lead to an imbalance that
  impairs your physiological functions. Take the
  right steps to replace the following nutrients 30
  minutes after a workout.
• Carbohydrates
• Vitamin C
• Calcium
• Protein

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CARBOHYDRATES

• The intensity of exercise that your body can
  handle depends on your innate strength and
  endurance. Consuming carbohydrates after
  exercising promotes recovery by encouraging
  protein production.
• Remember to eat the following foods immediately
  after a workout
• ? Quinoa? Oats? Whole-grain breakfast
  cereal? Bananas

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VITAMIN C IS LOST DURING SWEATING

• Vitamin C helps repair tired, worn-out cells and
  muscles. However, your body cannot store this
  mineral and thats why you need a regular supply
  through the following foods
• ? Papaya? Pineapple? Berries? Watermelon
• Besides protecting your body from free radicals,
  Vitamin C has many antioxidants that help in
  post-exercise recovery. Its a key ingredient
  when forming collagen that builds muscles and
  repairs your tissues.

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CALCIUM

• Strong bones facilitate your participation in
  sports activities and reduce exhaustion while
  exercising. Calcium also helps your nerves to
  work efficiently and helps maintain high energy
  levels after an exhausting workout.
• Consuming the following calcium-rich foods can
  help your muscles and bones to gain strength
• ? Milk? Yogurt? Cheese? Dark-green leafy
  vegetables
• A combination of yogurt and other
  carbohydrate-rich foods makes a great
  post-exercise snack. Having such an easily
  digestible snack whenever you take a break is
  better than exercising on an empty stomach.

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BUILD MUSCLES WITH A PROTEIN SMOOTHIE

• Fruit smoothies are packed with nutrition and
  fibre, making them the ideal solution for
  replenishing minerals after a workout. If youre
  looking to make the ideal protein smoothie, try
  using almond milk since its low in calories.
  Protein smoothies are essential as they
• ? Build strong ligaments and tendons? Prevent
  muscle loss? Heal small wounds and micro-tears?
  Promote the development of lean body mass
• Avocado smoothies provide the ideal nutrition
  that also helps protect the heart. Just like nuts
  and olive oil, avocados contain soluble fats that
  eliminate cholesterol from your body.

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