Workout ke baad sirf thakawat nahi, sahi diet bhi zaruri hai! Kya aap jaante hain ki aapki post-workout diet muscle recovery aur growth mein kitni important hai? Nazar Ya! ki iss video mein hum baat karenge carbs, protein, fat, aur hydration ke sahi combination ki jo aapko next-level recovery dega.
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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?
05:12Don't forget to like, share and comment on the video.
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