7 benefits of eating after a workout Expert tips on what to eat

Informed athletes and lifters recognize the high glycemic value of white rice to provide quick fuel for hard workouts and facilitate muscle recovery. Unlike brown rice, white rice doesn’t come with negative drawbacks of potential gastrointestinal issues, allergy symptoms, and blocking the ability to absorb micronutrients. Intense workouts significantly deplete sugar in your muscles and eating the right carbohydrates are important to replenish what has been used. Athletes prefer white rice as a great carbohydrate choice to accomplish this goal. Conversely, complex carbs like whole-wheat pasta and oats have their place, but they also take a long time to digest.

Veggies, though technically carbs, contain few grams of carbohydrates and are loaded with fiber, which also slows digestion. Orange juice contains a high amount of fructose, or natural fruit sugar. Eggs are rich in high-quality protein and contain a vast array of vitamins and nutrients.

Because of this brown rice has a nuttier and chewier texture whereas white rice tends to be fluffier and milder tasting. No, pasta, white rice, white bread, or other refined carbs are not good options post workout. Have sautéed mushrooms with veggies or mushroom soup post workout and get re-energized in just a few minutes. Greek yogurt contains more protein than regular yogurt and helps improve satiety levels . It is a great snack option, and consuming it post your workout is a great way to keep your hunger pangs in control for an hour or so. The way you lose weight may have a direct impact on how often you eat rice.

She is also a certified health coach , certified group exercise instructor and Spinning instructor. To the best of our knowledge, all content is accurate as of the date posted, though offers contained herein may no longer be available. The opinions expressed are the author’s alone and have not been provided, approved or otherwise endorsed by our advertisers. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise.

Recommendations for carb intake are targeted to the needs of endurance athletes. Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise . Sports nutrition researchers have been studying nutrient timing for more than 40 years. These days, experts rely on a mix of older and newer studies to make recommendations . Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. There’s nothing like an intense 60- or 75-minute muscle-building workout to get you pumped up—and wrung out.

Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice. If you are looking to lose weight, you will be surprised at how high fiber diets can help you shed pounds and pounds quickly. And the amazing thing is that high fiber diets have a minimal impact on your blood sugar levels and insulin.

This is why a number of people stay away from rice, as it packs high amounts of carbohydrates and is rich in calories. Rice is also low in fat, is an easily digestible, gluten-free grain that offers a number of B vitamins as well. So 4weeks2shred you may want to re-consider banning it completely from your diet. You do need to be careful while consuming rice on a weight loss diet. As a result, eating a bowl of brown rice as a pre-workout meal helps lower blood sugar levels .

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