You are not alone if you are unsure about the best time to eat after working out. Following an intense physical activity session, your body needs the right nutrients to help muscles recover and replenish the energy you've used.

So, when exactly should you eat after exercise? Find the answer in the following article.

Why post-workout nutrition matters

You might have heard the advice to avoid eating after a workout to prevent weight gain. This is a misconception. Eating after exercise is essential for several reasons:

Helping muscle recovery

Exercise, especially strength training or high-intensity workouts, causes small tears in your muscle fibers. Protein is vital post-exercise to repair and rebuild these fibers, enhancing muscle growth and recovery.

Replenishes energy

Your body burns glycogen for energy during exercise, which needs to be replenished afterward. Eating carbohydrates post-workout helps restore glycogen levels, ensuring you’re ready for your next activity.

Stabilizes blood sugar and energy levels

Blood sugar levels tend to drop after a workout. Eating carbohydrates can help stabilize them, preventing fatigue and improving concentration.

Speeds up overall recovery

Getting the right nutrients post-workout speeds up the recovery process, reducing the chance of experiencing delayed-onset muscle soreness (DOMS) after an intense session.

Keeps metabolism active

Eating after exercise helps maintain your body’s higher post-workout metabolic rate. A balanced meal maximizes calorie burn during recovery.

When is the best time to eat after exercise?

Experts often recommend eating a meal or snack that includes both carbohydrates and protein within 30-45 minutes after your workout. This period is called the "anabolic window."

During this window, your body is in an optimal state to absorb nutrients, particularly glycogen and protein, which help muscles recover faster.

What happens if you miss the window? If you cannot eat within 45 minutes after your workout, it is not the end of the world. However, experts suggest eating as soon as possible to give your body the fuel it needs to recover.

In addition to eating, staying hydrated after exercise is crucial. During your workout, you lose fluids through sweat, so it is important to replenish them to stay hydrated and maintain fluid balance.

Have more questions about nutrition? You can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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