5 best sources of fast carbs.
5 best sources of fast carbs
Post-workout nutrition is extremely important for athletic performance. And the role of carbohydrates in post-workout recovery cannot be overemphasized. The fact is that during this period the body has a very high level of cortisol (stress hormone), which has a detrimental effect on muscles. Muscle mass will not grow until you replenish energy stores so the body can begin its recovery processes.
After training, simple carbohydrates are especially important, that is, those that are quickly absorbed by the body. When you exercise, the body uses muscle glycogen for fuel, and it is carbohydrates that can replenish these stores.
Complex carbohydrates (which take a long time to digest) are also an important part of the diet, but they do not play the same important role in the post-workout period as fast carbohydrates. Eating protein along with carbohydrates after exercise will only improve your performance.
Tip: Try to eat as little fat as possible after exercise. Fats slow down the absorption of food in the stomach, which means that nutrients enter the body with a delay and the recovery process will begin much later.
So let's take a look at 5 fast carbohydrate sources that are best for post-workout meals.
White rice
Plain white long grain rice is a great post workout meal. It has a glycemic index of 64, one of the highest in grains, which contributes to a rapid rise in blood sugar levels. White rice is ideal for replenishing glycogen stores. Plus, it goes well with a wide variety of other foods. For example, protein-rich foods such as chicken or fish are a great addition to rice. Soy, vegetables, or tofu are also good options.
2. Potatoes
Potatoes are another great food to eat after an intense workout. Sweet potatoes are rich in complex carbohydrates that slow down the body's energy production but also help replenish glycogen stores. White potatoes are a simple carbohydrate, which means they provide a quick recovery from workouts.
Try mashed or baked potatoes. Season the potatoes and then add chicken for a delicious post-workout meal that fills you up and gives you the protein and carbs you need.
3. Bananas
Like white rice, bananas have a high glycemic index of 65, which means they can quickly replenish energy stores in the body.
Make homemade banana bread for a delicious post workout snack. You could also try a protein smoothie. To do this, mix 1 scoop of protein with frozen bananas and yogurt.
4. Rice cakes
Rice cakes are a delicious and convenient snack to eat on the go. Like plain rice, rice cakes contain fast carbohydrates, which are quickly absorbed by the body and accelerate recovery. Rice cookies are even tastier when eaten with fruit. Spread a tablespoon of peanut butter over a rice cake and place a banana slice on top for a great snack.
5. Protein pancakes
Protein pancakes contain not only fast carbs, but also protein, making them the perfect post-workout meal. You can make them yourself or purchase a ready-made mixture to save yourself the hassle of the kitchen. Eat protein pancakes with dried fruit for variety, or simply opt for protein pancakes with a different flavor if you make them yourself.
What to do if you don't feel like eating after exercise?
Many people do not feel hungry after intense exercise. This is perfectly normal, but at this stage, the body desperately needs nutrients to rebuild. What should you do if you find yourself in such a situation?
If you can't eat, drink! This is where protein shakes come in. Just add carbohydrate-rich bananas and honey to them and your post-workout meal will improve. The plus is that liquid food is absorbed faster, which means that the recovery process begins faster.
Finally
You can stick to the best training programs in the world, but without a clear nutrition plan, you won't get serious results.
Carbohydrates play a huge role in an athletic diet, and simple carbohydrates are especially important in post-workout nutrition. Combine them with fast-digesting proteins for faster recovery, more energy for your next workout, and better overall results!