Fitness for beginners - 3 top tips for rest and replenishing energy
The question of how to restore energy after exercise is a tricky one, with many opinions and answers across the board.
Some people feel eating a meal directly post-workout is a great way to replenish their glycogen stores and start the recovery process, whilst some believe a protein shake or smoothie is the ideal post workout recovery method.
In my opinion, this all comes down to what we feel works for our bodies the best.
Some people, me for example, find it hard to sit down and eat a solid meal after exercise.
Tip number 1
Because of this I usually opt for a home made fruit smoothie with a good high quality source of protein included.
This is one of my favourites:
- 25g pea protein
- 1 handful spinach
- 1 carrot
- 1 banana
- 1 tbs natural live yogurt
- 1tbs peanut butter
It is absolutely amazing after a tough bout of exercise and really puts energy back into your body.
Plus it contains vital nutrients that will get to work on helping your body and muscles to recover.
It is also very important to consume 1-2 litres of water post-workout over the next few hours.
This will help re-hydrate the body and replenish minerals lost in sweat during exercise.
Tip number 2
Exercise can make us tired, and a question I get asked about a lot is about napping.
Many people try to get an afternoon nap in during their day, especially those who work long days in stressful jobs, or those who choose to exercise during the afternoon such as on a lunch break.
Naps are an incredible way to restore the body's energy levels naturally, without having to reach for a coffee or energy drink.
Studies have shown the ideal length of one's nap should be around 20 mins.
Feeling tired or lethargic during the day or after exercise? Find a quiet place, close your eyes for 20 mins and feel the benefits!
Tip number 3
What carbohydrate foods are best for after exercise?
Great question, and one I am regularly asked.
My answer is usually lighten up on the heavy starchy carbs post workout, opt instead for a lighter, faster digesting carb source such as sweet potato.
This will replenish glycogen stores whilst providing a great supply of vitamins and minerals into your blood stream that will help with the recovery process after doing your exercise.
Another great source of simple carbs is purple or white yam.
These are fantastic fast-digesting carb sources that won't give the digestive system trouble trying to break them down, reaping the same benefits as other sweet potatoes.
Thanks for reading!
And you can download a free video on this subject below, giving more insights into what to eat after exercise, just click on the link and enjoy watching.