Eating and exercising are strongly intertwined. When and what you eat can affect how you’re feeling when exercising, whether it’s a simple workout or competitive preparation. Here we start from basics things you should follow.
- Be well hydrated
- Avoid Overeating
- Healthy Breakfast
- Eat after your workout for muscle recovery
5 Ways to Get the Most Out of Your Workout-According to Research
Listen to music
“Music boosts the body’s levels of serotonin and dopamine, hormones that are known to foster recovery,”Perkins
According to Indian Journal of Physiology and Pharmacology of 30 men and women, people who listened to music (especially slow music) after their workout recovered faster than did those who went sans tunes.
Try listening to a few of your favorite, most relaxing tracks as soon as you finish your workout. It will help your blood pressure and heart rate get back to normal and recovery happen ASAP.
Minute per minute, high-intensity intervals—periods of all-out effort interspersed with short, low-intensity “breaks”—come with more cardiovascular and fat-loss benefits than any other workout, says Wall. For instance, in one study from Human Performance Laboratory at the University of Wisconsin-La Crosse, people who performed a 20-minute interval workout with exercises including push-ups, burpees, squats and lunges burned an average of 15 calories per minute—nearly twice as many as during long runs. To burn similar calories, follow the workout’s protocol:
Perform as much reps as possible for 20 seconds, rest for 10 seconds and repeat for a total of four minutes. Rest one minute, then repeat for a total of four rounds.
A recent Journal of Exercise Physiology study found that cyclists who drank low-fat chocolate milk after their workouts recovered just as well as those who drank commercial recovery beverages. That’s largely due to its 4:1 ratio of carbs to protein. The protein stimulates muscle repair, while carbohydrates replete your energy stores and even help protein get into your muscles, says Carlson-Phillips . After high-intensity or long duration workouts, try drinking a glass as soon after your workout as you can.
Get a better night’s sleep
According to one 2015 Sports Medicine review, poor sleep hinders not only your exercise performance (and the number of calories you burn), but also your body’s ability to come back stronger after every workout. “Sleep drives the hormonal shifts that promote the body’s recovery to exercise,” says Carlson-Phillips. Without appropriate sleep, symptoms of over-training, including fitness plateaus, set in. Aim for seven to nine hours of sleep every single night.
Eat protein before bed
Protein helps your muscles build back up after a workout, and for optimal fitness results, that shouldn’t stop when you’re snoozing. Luckily, research from Maastricht University in the Netherlands shows that a nighttime snack rich in casein, a slow-digesting protein, keeps amino acid and muscle protein synthesis rates elevated all throughout the night. To get the casein protein you need, Carlson-Phillips recommends eating Greek yogurt or cottage cheese after your workouts and before you turn in for the night.