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This question is regularly asked by beginners. Most of the cases they think, they must not eat anything after an ab workout as it will spoil the results.
This is a big misconception!
When you do any sorts of intensive training, your body uses various nutrients. These are the ammunition for you body.
After completing your abdominal routine, you should refill your body. If you do not eat and drink after workouts, your body switches into to a “saving” state, and it will store, for example, fat. That is not what we want, so eating the right types of things after your training is crucial.
There are three kinds of nutrients you should consume: protein, carbohydrates and water to refill your body.
The first is to drink water during and after your routine. If you do a really intensive training, you lose a lot of water with sweating. This may cause dehydration.
Drinking mineral water is the best. I know, there are so many sport drinks and others, but most of them contain artificial components. If you do not like drinking pure water flavor it with some lemon or orange juice. Alternatively, you can also make your own home-made juice.
Take in Carbohydrates
This nutrition gives the energy to muscles even after finishing the workout. There are complex and simple carbohydrates. Simple ones boost the sugar level of your body fast while complex ones provide energy for long term.
The healthiest foods to take in simple carbohydrate are the fruits as they contain fructose. Eat bananas, apples, berries, pineapples, dried fruits and kiwi after your workouts.
Good source of complex carbohydrates are sweet potatoes, hummus, whole grains, cereal, pasta, brown rice and again fruits.
While you do an intense workout, the fibers of the muscles are broken down. Muscles are built up from amino acids, and this sort of nutrient is needed to rebuild muscles again. So, we should take in protein which will be broken down into amino acids which will be used for muscle rebuilding.
Great protein sources are fish such as salmon, poultry like turkey or chicken breast, eggs, milk products and nuts. Eat meats which are lean to decrease the fat intake. I think, fish and poultry are the best foods after training. Alternatively, you can also drink a protein shake after your workout.
Is it better to eat before or after my workout?
From the post above you, see that eating after workouts is very important. Eating before workouts is also vital. As I said, muscles need energy.
How can you make and intensive workout if your body do not have fuel? Therefore, eat some light foods before your workout, but do not stuff yourself. Take in complex carbohydrates, protein and water. If you eat too much, your body will concentrate on digesting, so you will not have energy for the exercises.
What should I eat after my workouts if I want to build muscles?
You should take in more protein and complex carbohydrates.
How much time should I wait to eat after workouts?
After completing your workout, wait 10-15 minutes and spend time to calm down. Then, you can start consuming.