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after workout immediately you need a meal that contains a protein and some carbs, because this is important in muscle repair, never keep more than 45 minutes after workout without consuming a meal cause this will damage your muscle !
for example: immediately after workout you have to take a fruit high GI like banana and a cup of low fat or skimmed milk and after less than 30 minute consume your meal that will be a chicken breast and some steamed vegetables and potato.
Protein Meal is good for body after a good workout. As the protein digestion is not a big matter as compared to fat.Hence you can take 20 to 30 minutes in between the meal and the workout. But try to start with liquid protein foods to solid foods. It will helps to avoid from the digestion problems.
Eating protein before exercise a few hours (1 to 3 hours) leads to maintain muscle and increase them. Also, eating protein leads to taking out many of the amino acids in the blood and needed by the body during exercise. Which helps to build muscle and speed recovery.
after a workout you should always strive to consume your post workout meal immediately, however 45 minutes or less is optimal. Not only should the meal contain protein, but high glycymeic (sugary) carbohydrates as this will help create a better environment for the body to begin growth and repair.
After workout you Have to Eat as soon as possible meal that contain Protein and Carbs, that's because, The protein will fix the momently damage, while the Carbs give you the energy!
Keep on mind that-mins are too much, try to eat in-mins after workout, and it will be usefull.
Remember also that this meal doesn't have to be GIGANTIC... because it's a momentary fix!The big role will be conferred to the dinner/lunch, so DRINK a lot of water and take a protein meal after a workout (only if you are looking for getting mass)
Some generical snack after workout can be:
-Sandwich with turkey breast (Meat for protein, and bread for carbo)-Water and a simply fruit (Water for Hydratation, and fruit for shugar that will give u instant energy [banana also give potassium, that help if u have problem with muscle cramps])
Hope it helps
After workout you need to relax for 10-15 mins and keep on siping water to hydrate your body then you can have your meal rich in carbs and protein OR can have whey protein shake.
immediately after workout, but the meals program before and after the workout should be managed by the type of the workout and the body
It is best to eat within 45 minutes after completing your workout. In this period your muscles are more "open" to carbs and proteins.
After a workout, there's no anabolic window it's a myth !
A beginner, after his workout, has up to 10 days and plus to comletely recover from his training, while a advanced athlete has 3 days during wich he has to eat in the aim of recover of course and also in agreement of his metabolic needs ( depends of multitude factors; type of activity, basic metabolism...)
So it depends of your level of training, goals and needs
25 minutes recuperation to evoid protein
approximatley 30-one hour, cos this is a macromolecule which comes to repaire and restore muscular sytem. which after sport will probably be affected. however immediately after sport it is import to take fruits or fruits juice to maiintatin the electrolyste pump stable and prevent some bleackout
