Determining Schedule of Eating After Exercising

Before exercising, your body needs fuel, especially carbohydrates, for energy. Because exercising weakens the muscles and puts extra pressure on the bones, your body needs fuel after exercise as well to fill and repair. Getting the right nutrition after exercise will help reduce stress, restore energy, and let you be in peak condition for physical performance.

Once you understand what to eat and when to eat it to maximize the benefits of your workout, you can implement a plan that will work for you.

Calculate your Daily Calorie intake

1. Find your basic metabolic rate (BMR).

Your BMR is what you use to calculate your calorie intake. It is based on your age, height, weight, and gender. Most calorie calculators use the Harris-Benedict equation to determine how many calories you should eat each day.

If you are a man, your BMR is equal to: 65 + (6.2 x weight in pounds) + (12.7 x high in inches) - (6.8 x years)

If you are a woman, your BMR is equal to: 655 + (4.3 x weight in pounds) + (4.3 x height in inches) - (4.7 x age in years)

2. Determine how active you are each week.

Calorie calculator is also a factor in your activity level. If you are very active, for example, with hard workouts almost every day of the week, you may need to consume more calories than if you are living a more sedentary lifestyle, where you are not doing much activity.

The five different activity levels are:

Calm down: You have a job at the desk where you sit all day and work out little by little every week.

Light active: You exercise lightly or exercise, one to three days a week.

Active: You exercise lightly or exercise, three to five days a week.

Very active: Exercise hard, hard work or exercise, six to seven days a week.

Very active: You do intense daily workout or exercise twice a day, and have a physical job or are doing training for soccer or other contact sports.

3. Use BMR and your fitness goals to determine your calorie intake.

You can enter all the above information into a calorie counter that will estimate the calories needed per day, based on your BMR, is available here. Once you estimate your caloric intake, consider how you will reduce or increase your calorie intake per day based on your fitness goals.

If you are trying to lose weight, reduce your estimated caloric intake by 500 per day. Balance your fitness plan by consuming 250 calories less a day and enough exercise to burn 250 calories. For example walking or running 2.5 miles a day. When planning your meal, subtract portion sizes to reduce the number of calories you consume by 250.

If you try to gain weight, eat 500 calories more per day and limit your cardio workouts. Focus on strength training, which involves free weights, to increase lean muscle mass. You should also eat at least 1 gram per pound of body protein and plenty of rest to recover after your workout.

Always start by reducing or increasing your calorie intake bit by bit, no more than 500 calories. This will prevent your body from experiencing shock and make sure you consume enough calories for your body to function.

Plan Your Food

1. Create exercise diets based on your caloric intake.

Use your BMR forecast, minus or add 500 calories based on your fitness goals, to create food for breakfast, lunch, and dinner, and post-exercise meals. Always eat at least three meals a day, and balance the protein, vegetables, and healthy fats on your plate to keep your diet healthy.

For example, you might be a 28-year-old woman weighing 140 kilograms and very active. You exercise intensely seven days a week, with one hour in the gym every day and recreational football two days a week. Estimated your calorie intake, based on your BMR, about 2,050 days. If you want to lose weight, you will get rid of 500 calories by subtracting 250 calories from your daily intake and burning 250 more calories during your workout routine. You will now consume 1,800 calories a day and add more exercise to your existing routine to burn 250 extra calories.

You can break up your 1,800 calories a day further into each meal, so 600 per meal (600 x 3) or you can distribute more calories for lunch and dinner and less calories for breakfast (500 for breakfast, 650 for lunch or your position to eat while you eat, and 650 for dinner).

Make sure that you do not put too many calories after your workout. You need to make sure you have enough calories left for the rest of your day.

2. Make post-exercise foods high in protein and carbohydrates.

You should eat foods that balance protein and carbohydrates within two hours of your workout. If you practice as an athlete and do weight training, you should eat rich carbohydrate rich foods after you finish your workout. Your body is in recovery mode after exercise and this will help your body recover and will increase your muscle strength. Possible post-exercise meals include: Greek yogurt with fruit like blueberries or raspberries: These foods contain protein and are low in calories, so you will not be at risk of having your daily caloric intake per day.

Peanut butter and banana sandwiches: This easy meal is great for recovery after exercise, because it is packed with carbohydrates and easy to digest.

Tuna and crackers: A number of wheat crackers with a can of yellowfin tuna make post-workout foods rich in protein that has only 300 calories.

Chocolate milk and low fat crackers: Chocolate milk is a great source of protein and carbohydrates, as well as water to replace lost fluids during exercise, plus calcium, and sugar. This material will help you recover quickly from your practice. Crackers will give your body some extra carbohydrates that are not too heavy or fattening and will help your body digest nutrients from milk chocolate.

Roasted chicken with brown rice or vegetables: These are nutrient-rich foods that contain protein and carbohydrates, but will not make you feel bloated. Vegetables are also good for your overall health and are a good side to grilled chickens rich in protein.

Whole grain pasta with meatballs: This is another high protein food that will not cause indigestion or bloating. Make meatballs with lean beef or chicken for protein not too fat.

3. Avoid foods high in fat and empty calories.

Skip the fries, cheeseburgers, cayenne peppers, and pizza, as it will add fat to your body fat store and slow down your digestion. While fats maintain energy, they are less effective when eaten before and after exercise. This is due to the fact that they tend to be high calorie and prevent the body from entering its own fat store to get energy.

You also have to skip salty snacks like pretzels and chips, as they can lower your potassium levels. Potassium is an essential electrolyte and mineral that helps your cell function. Do not exhaust your potassium levels with salty snacks, as your body needs to try to fill as many electrolytes as possible after practice.

Although it looks like raw vegetables are good for post-exercise recovery, but insufficient nutrition gives you the protein and carbohydrates you need. If you have raw vegetables, eat with protein sources such as hummus, yogurt sauce, or peanut butter.

Chocolate cake and milk cake should also be avoided, as it contains empty calories that will not speed your body recovery. You may feel a burst of energy after eating milk chocolate, but this will soon fade and your body will want more protein sources.

4. Use supplements after bodybuilding exercise.

Supplements can help your body recover from intense body building exercises, especially if you do high-intensity exercise. [9] This supplement (about 5 grams) can dissolve into water and be consumed right after your workout.

Protein shakes are a great way to consume some protein quickly after exercising.

5. Drinking water is not a sports drink.

Drinking plenty of post-exercise water will help your body recover and stay hydrated. You should only drink sports drinks if your workouts require you to spend a lot of electrolytes or practice intensively for more than 60 minutes. Water, coupled with bananas for potassium, is the best choice to quench your thirst and restore the electrolytes you release through your sweat. Lowering a sweetened fruit drink or soda after a workout can slow down your metabolism and cause you to gain weight, not to lose.

6. Continue with your exercise diet for the rest of the day.

Maintain your estimated caloric intake by following your exercise meal plan. Try to have a post-exercise meal that suits your calorie destruction of the day. Avoid excessive eating after exercising or enjoying fraudulent foods, as this can lead to poor recovery, low energy, and possible weight.

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