Have you noticed you're always working out but you don't see results?
It probably has to do with your diet. What you eat after the different types of exercise is key if you want to see results.
Let's break down what you need to eat for each different type of workout.
1. High-Intensity Interval Training
When you add high-intensity interval training to your workout routine, your goal is to burn the most fat while building muscle. HIIT is so effective because it's designed to fit into people's busy schedules.
Post HIIT, you should be concerned with replacing your glycogen and getting your energy stores back to normal, all while repairing your muscles.
Experts recommend you replace your stores by eating a 3 to 1 ratio of carbohydrates to protein within 30 minutes of the workout.
- Omelette with some fruit on the side
- Hummus and whole-wheat crackers
- Oats with non-fat Greek yogurt and berries
If you're adding cardio exercise to your routine, you probably choose from running, boxing, cycling, and a few others.
Recovering from cardio requires for you to restore your levels of hydration and carbohydrates.
After a long cardio session, carbohydrates are your friends. Try to incorporate whole grains such as oatmeal and whole-grain bread.
Choose fresh fruit such as bananas, strawberries, citrus fruits, and apples. Add a touch of lean protein like eggs, quinoa, low-fat yogurt, and fish.
When you practice yoga, it's all about balance and the same can be said for what you eat after.
Yoga experts recommend you look at your diet depending on the time of day you practice yoga.
For an early class: a smoothie, bananas, almonds, oatmeal, quinoa, toast, or veggies.
Lunchtime: a veggie wrap, large salad with grains, hummus with crackers and veggies.
Evening: steamed veggies, miso soup, banana with almond butter, or coconut water with an apple.
4. Resistance & Strength Training
Out of the different types of exercise, strength training focuses on building lean and strong muscle.
After putting your body through the resistance strain, you want to make sure it recovers properly. You should incorporate carbohydrates, protein, and healthy fats.
The ratio should be 4 to 1 protein to carbs. Depending on the intensity you want to mix and incorporate the following to help your muscles recover:
- Grilled chicken
- Black beans
- Whole grain tortilla
- Whole wheat toast
- Protein Powder
5. Pilates and Barre
If you're doing barre, which combines elements of ballet and pilates, then you'll want to have the right post-workout fuel. Barre works your muscles hard but it's easy on your joints.
Eat something lean such as an egg white omelet with some sauteed peppers.
When you do pilates, the recovery fuel should depend on the intensity of the workout. If it was a light session, then your goal is to hydrate.
After an intense session, you should add some protein to help your stretched out muscles. Try some grilled chicken with olive oil, or a half-tuna sandwich.
Different Types of Exercise Fuel Final Thoughts
Remember your body will absorb nutrients better within an hour of working out. So you should have the right snacks ready to help your body refuel. The right post-workout meal will help you reach your goals faster.
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