Should you eat after a moderate or vigorous cardio workout. What to eat after a cardio workout to lose weight. People frequently focus on the type of cardio routine to follow without considering the accompanying meals to refuel after the exercise and/or make the workout effective. Here’s pretty much everything you need to know about eating after cardio.
Carbohydrates Following Cardio
Grains contain significant amounts of carbohydrates. Which are the primary fuel source for your body and muscles, especially after strenuous cardio. While they aren’t always the healthiest options, high glycemic carbohydrate sources. Such as a white English muffin or bagel, replenish muscle energy the fastest. Whole-grain foods, such as oatmeal or 100 percent whole grain bread, provide less rapid restoration but more nutrients and better blood sugar control later on. To get the best of both worlds, drizzle honey on whole-grain bread or oatmeal, which provides a quick acting, higher glycemic carb for your post workout meal.
Select Fresh Fruit
Following aerobic activity, fresh fruit provides a convenient and nutritious carbohydrate rich option. It also contains significant amounts of fluid. Which is essential for preventing dehydration after perspiration. What to eat after a cardio workout to lose weight. Watermelon, apples, citrus fruits, strawberries, cherries, and apricots are high in water content. While fruit juices provide a quick source of carbohydrates, they are typically low in fibre and high in natural sugar. Make a fresh fruit smoothie with the entire fruit instead. Choose high-potassium fruits such as bananas, apricots, and cantaloupes for a rich source of potassium, which you lose through sweat.
Options for Lean Protein
After cardio, consume protein. While carbohydrates should be the primary focus of your post-cardio diet, including 7 to 10 grammes of protein helps stimulate muscle growth and repair. What to eat after a cardio workout to lose weight. Prepare your oatmeal with a cup of low fat milk, or pair it with 1/2 cup cooked lentils and whole-grain crackers. Low fat yoghurt, fish, lean meats, eggs, and quinoa are all good sources of protein.
Sources of Sodium After Exercise
While excessive sodium consumption is detrimental to heart health, maintaining proper levels is critical especially if you perspire heavily during cardio. Soccer and football players have been known to sweat between 172 and 1,139 milligrammes while playing. Spano suggests pairing sodium-containing sports drinks or water with a sodium containing meal. Per serving, roasted nuts, bran flakes, instant cereal, and frozen waffles contain between 200 and 300 milligrammes of sodium. Individuals can also season your oatmeal or protein shake with a pinch of salt.
Sodium Intake Recommendation
The daily sodium intake recommendation for healthy Americans is 1,500 milligrammes, with a maximum daily limit of 2,300 milligrammes. Because it is important to replace the sodium lost through sweat, this recommendation may be slightly higher for bodybuilders and high-intensity athletes. There is no clearly defined level of sodium replacement for exercise because everyone sweats differently. The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine advise athletes to weigh themselves before and after exercise to determine sweat loss, and then consume 16- to 24-ounces of carbohydrate electrolyte fluid for every pound lost in sweat.
Men’s Sodium Intake vs. Women’s
Women, on average, sweat less than men, according to the American College of Sports Medicine. Smaller body size, a lower metabolic rate when exercising, and less wasted sweat are all factors that may contribute to this. As a result, female bodybuilders may not require as much extra sodium as male bodybuilders. Individuals with larger body sizes may also need to increase their sodium intake due to increased sweat rate.
Options for On the Go
Although fresh, whole foods are the healthiest foods to eat after. What to eat after a cardio workout to lose weight. There are other options if you are short on time. After cardio, ready made shakes and bars are a convenient food option. Look for ones that contain protein in addition to carbohydrates to aid in muscle recovery. Choose options with little or no added sugar for the best nutritional value. As convenient, healthy options, many stores sell individually wrapped hard-boiled eggs, single servings of cheese, and small bags of nuts or seeds.
After a light cardio session
“If you’re only doing light cross training, a small snack and water are all you need,” Clark says. She defines a light cardio session as one that lasts less than 30 minutes. You’ll also need 1 gramme of protein for every 1 to 2 grammes of carbs you consume. Carbohydrates will provide you with much-needed energy, while protein will aid in muscle recovery. Make an effort to consume 10 to 15 grammes of protein, 30 grammes of carbohydrates, and 150 to 250 calories. And, according to Nora Minno, R.D. and certified personal trainer, these guidelines will vary depending on your body composition and fitness goals.
The snacks listed below are high in those nutrients.
- Toast with peanut butter
- 5 oz. Greek yoghurt
- 2 tbsp. peanut butter and an apple
- 5–10 crackers with string cheese
- 1/4 cup dried fruit and 1 ounce nuts
Following an intense cardio session
Clark explains that “after a longer, harder session, the carbohydrate to protein ratio increases to 3-to-1, and sometimes even 4-to-1.” That means it’s time to up your snack game. If you’re training for a race, the foods you choose should be substantial. She emphasises that immediately following a particularly intense session is not the time to drastically reduce calories. “Breakdown to eat enough carbohydrates article can contribute to poor recovery and subsequent poor performance,” she says. 15 to 30 grammes of protein, 30 to 90 grammes of carbohydrates, and 250 to 350 calories are required. Again, according to Minno, this will vary depending on your bodyweight.
Here are some larger snack options for you to consider
- Wrap with 1/2 turkey and veggies
- Smoothie with fruits and Greek yoghurt and milk
- Pita bread with hummus and tomato
- Fresh fruit and low-fat cheese on crackers
- Sandwich with peanut butter and banana
Factors that may have an effect on this weight loss
According to the CDC Trusted Source, a variety of factors can influence a person’s weight, including:
- Environment: Some people live in areas without sidewalks or green spaces, making it difficult to exercise.
- Genetic factors also have an impact on how a person’s body stores fat and uses energy.
- Chronic illness: Some chronic illnesses, such as heart disease, can cause weight gain or make exercise difficult.
- Medications: Some drugs, such as antipsychotic medications, may cause weight gain in some people.
Weight loss is usually a slow process that necessitates patience and perseverance.
People who eat a healthy diet and exercise regularly should consult a doctor if they are not losing weight. A doctor can assist in identifying factors that may be preventing or restricting weight loss.
Cardio exercise vs. many types of exercise for weight loss
High-intensity interval training (HIIT) is a popular weight-loss exercise method. It entails short bursts of high-intensity activity. Between high-intensity episodes, there are usually brief breaks or bouts of lower-intensity exercise.
According to a 2017 review, HIIT and moderate-intensity exercise both reduce body fat and waist circumference. However, HIIT requires 40% less time than moderate-intensity exercise.
Resistance and strength training assist the body in converting fat to muscle. This will help you lose body fat and improve your overall physique.
Here are some exercise tips to help you lose weight
- Doing something enjoyable: Exercising does not have to be monotonous. It can take many forms, including dancing and team sports.
- Exercising outside: For some people, fresh air can enhance their enjoyment of exercise, and it is usually free.
- Joining a friend: Exercising with someone else can help boost motivation.
- Creating a weekly exercise plan: Some people find that sticking to a schedule helps them stay motivated.
- Warming up and stretching: Stretching before and after exercise can help reduce the risk of injury.
- Taking part in local events: Participating in a charity or community exercise event can be enjoyable and motivating.
Many people struggle to lose weight. This could be due to a variety of factors, such as a lack of motivation or time constraints.
A healthy diet is essential for weight loss. A person should avoid processed, high-sugar, or fatty foods in favour of whole foods and vegetables.
Maintaining a food journal or using a fitness tracker can help a person track their progress. A fitness app could provide useful data on one’s daily calorie and nutrient intakes.
Weight loss takes time. It requires perseverance and can be frustrating. It is critical to be consistent and not to expect significant changes overnight.
There is no one size fits all solution for how much cardio exercise a person should do to lose weight. However, tools for creating individual activity plans for different people are available.
Cardio is great for losing weight and staying healthy. Combining cardio with other types of exercise. Such as strength training, has numerous advantages.
Making exercise enjoyable will assist a person in maintaining the habit. This may require some trial and error before a person discovers the type of exercise that is best for them.