00:00Music
00:13Imagine you have just done an intense workout.
00:16How are you feeling?
00:18Muscles are burning, your heart is racing.
00:21You feel like you are on top of the world today.
00:25Did your workout journey end here?
00:28Not at all.
00:29The journey after the workout is just as important as the workout.
00:33A post-workout diet timing research was done.
00:36In which,
00:37Optimizing recovery, muscle growth and energy replacement were focused.
00:42This research shows that after a workout,
00:45It is more important to take a diet in an anabolic window of 30 to 60 minutes for muscle growth and recovery.
00:52Hello, my name is Ankur.
00:54Welcome to the healthy city of Nazaria.
00:57This video is part 2 of pre and post-workout.
01:00In the last video, we talked about the pre-workout diet.
01:04In today's video, we will talk about the post-workout diet.
01:08Let's start.
01:10The real result of the workout does not just come from the workout.
01:13For this, the recovery after the workout is just as important.
01:17Today we will talk about how you can improve your body recovery from the diet after the workout.
01:23That too on the basis of science and research.
01:26First of all, let's talk about carbohydrates.
01:28When you exercise, especially intense and endurance workouts,
01:32Your muscle's glycogen runs out.
01:35Glycogen is the energy that your muscles use during workouts.
01:40When you have done the workout, the amount of glycogen in the body decreases.
01:46That's why it is so important to refill it again.
01:50Research shows that glycogen recovery is very fast by taking carbs in 30 minutes after the workout.
01:57For this, you can take 0.5 to 0.7 grams of carbohydrates per pound of your body weight after the workout.
02:05For this, foods like sugarcane, banana or brown rice are a good option.
02:12Sugarcane contains complex carbohydrates and vitamins.
02:17This is the biggest source of refilling glycogen.
02:21Brown rice is slowly digested and is a good source of carbohydrates.
02:25It helps to maintain the restored energy level.
02:29If we talk about bananas, it is digested very quickly.
02:32It is a good source of carbohydrates and potassium.
02:35Now let's talk about protein.
02:37Protein is most important for muscle repair and growth.
02:40Post-workout, your muscles need protein so that muscle fibers can be rebuilt and strong.
02:47When you do weight lifting or strength training, your muscles have tanny tears.
02:52Because it prepares the protein and makes the muscles stronger.
02:58A study shows that taking 20 to 40 grams of high-quality protein after the workout is perfect for muscle recovery.
03:05If we talk about its food, it can be a good option for whey protein, grilled chicken, Greek yogurt, or tofu.
03:12Now let's talk about fat.
03:14After the workout, fat plays an important role in the diet for recovery.
03:19How?
03:20Fat helps in the absorption of soluble vitamins and provides essential fatty acids.
03:27Although the fat is digested slowly, it does not interfere in the process of glycogen refilling and protein synthesis.
03:35In fact, in a 2006 study, it was found that adding healthy fat to the diet helps in long-term recovery.
03:42If we talk about foods, avocados, almonds, and salmon are the best options for this.
03:48In addition to this, there is one more important thing that you should not do.
03:52Do you know what it is?
03:54Think, think.
03:55Come on, I'll tell you.
03:57That is hydration.
03:58Hydration is the most important part of the diet.
04:01Do you know?
04:02When you sweat during the workout, fluids and electrolytes are lost from your body,
04:08which need to be refilled.
04:12If this is not done, you will have dehydration,
04:15due to which the recovery of your muscles will be slow,
04:18as well as the risk of muscle cramps increases.
04:22For this, drinking water is necessary,
04:24but if you sweat a lot, you can try coconut water or electrolytes.
04:29So that the salt or potassium that has been lost in your body can be refilled.
04:34Believe me, if you do this, your muscles will thank you.
04:39For this, I will tell you a recipe that you can take in the post-workout diet.
04:45And this will be a balanced diet in itself.
04:48For this, first of all, you take a Greek yogurt with a low-fat variety.
04:53Take some fresh fruit, such as berries and banana or chopped apple can also be a good option.
04:59Take a granola with whole grains and minimal added sugar.
05:03How did you like our video?
05:05Tell us in the comment box, what diet do you take in the post-workout meal?
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