For many, working out is something they do at least a few times a week. If you hit the gym or work out at home, you should know that your body needs to refuel after a workout. Refueling is particularly important if you have pushed yourself or have exercised for over an hour.
There are four things to consider when refueling your body. You need carbs, iron, potassium and protein, though not necessarily in that order. Each serves an important role in your body’s recovery process.
Carbs
Exercising depletes your glycogen stores. To replace them, you need to ingest carbohydrates. Many athletes drink juice during and after their workouts to boost their glycogen levels.
It’s important to realize that the first hour after a workout is most important for carb consumption. Immediately after the workout is when your body is able to absorb the most glycogen, with the first hour or two being optimum. If you wait longer than two hours to eat after working out, you will end up storing just half the amount of glycogen.
Protein
Protein is also essential for anyone who is active. When you exercise, tiny tears occur in the muscles. Your body uses protein to repair these minor injuries. In fact, you can increase your recovery time by ensuring that you have enough protein in your diet. Many bodybuilders and athletes consume protein shakes directly after a workout to speed up the healing process.
Combining carbs and protein is also a good idea, as it will increase your insulin response and boost glycogen storage.
Iron
While some people are prone to anemia, athletes are more likely to develop an iron deficiency due to the amount of exercise they get. If you work out intensely on a regular basis, you could be lowering your iron levels.
Your body can use iron from food you ingest. Make sure you have something iron rich to eat after a workout. Unless you are actually anemic, it’s not a good idea to take a supplement. Your diet should be sufficiently mineral rich to provide what you need.
Potassium
Potassium is an essential part of the body. It helps keep your muscles contracting properly and regulates the amount of water in your body. Unfortunately, the mineral is excreted through sweat and urine. When you work out, you lose potassium.
Ensure that you have enough potassium during and after your workout to keep your recovery time up. Many sports drinks include potassium, but again, it can be derived from your diet with a little planning.
Other Reasons You May Be Low in Minerals
Even if you take supplements, you may be low in vitamins and minerals simply because your body is unable to process everything you eat. It can be helpful do to a 7 day juice fast or detox to help clear out the body. You’ll find that you are able to exercise easier when you can absorb nutrients from the food you are eating.
Once you have gone through the detox, you’ll want to ease back into real food. This easy chia seed recipe allows you to replenish your protein, iron and potassium levels. It’s excellent after a workout, as well. Make a larger batch early in the week and keep it in the fridge to eat after workouts.
Chocolate Chia Pudding
1 c. almonds
½ c. coconut milk
¼ c. chia seeds
¼ c. flax seeds
1/8 c. raw cacao
2 pitted medjool dates
Blend all ingredients in the blender until smooth. Chill for an hour or longer to get the full effects of the pudding.
Remember, your body will function much better with the correct nourishment. Take the time to ensure that you have the minerals you require.
Lena Lewis is a marathon runner and mother of two. When she has the time, she shares her insights on various topics on blog sites.