Indoor Cycling Guide-What to Eat After Cardio
Indoor Cycling Guide – What to Eat After Cardio
You are diligent about taking time out for yourself to work hard and stay in shape. However, are you as conscious of your nutritional needs and what to eat after cardio? Skipping this step in your routine could be counterproductive. Refueling your body after a cardiovascular workout session will enhance recovery and help avoid fatigue and low blood sugar. Whether you are performing light, moderate or high-intensity workouts such as indoor cycling fitness, we have some suggestions on what to eat after cardio that may benefit your body the most.
Just as refueling your body after a cardio session is important, so too is a pre-workout cardio nutrition plan. If your workout is of a low to moderate level intensity, it may not be necessary to consume anything specific prior. However, if you participate in high-intensity workouts, such as indoor cycling, carbohydrates are recommended.
Some people who incorporate routine exercising into their lifestyle neglect their nutritional needs or are uncertain of what to eat after cardio. Regardless of the intensity level of the workout, food is not at the top of the list, it is hydrating with liquids. Replenishing lost fluids from your workout is vital, you can replenish with water or coconut water, whichever you prefer. Sports drinks are often touted for their benefits, just remember they tend to have sugar that your body does not need. When it comes to consumption of food post cardio workout, whether it be a post-workout snack or meal, experts agree the optimal time frame for eating is within 30-60 minutes.
Behind hydration, carbohydrates are an essential component in what to eat after cardio. The carbohydrate groups that are ideal for post cardio workout are grains and non-starchy vegetables, and fruits. Grains are a valuable source of carbs and will provide your body and muscles the fuel source they need after cardio. For the fastest way to restore energy in your muscles is consuming a high-glycemic carbohydrate source such as a bagel. However, whole-grains, including oatmeal and whole-grain bread are better suited for stabilized blood sugar levels and slower restoration. What about pasta after a workout? Some experts say yes, as it offers close to the 4:1 ratio of carbs to proteins. In addition to grains, non-starchy vegetables including artichokes, spinach, tomatoes, and cucumbers are great for supplying nutrients. Fruits are another carbohydrate that offers your body the vital nutrients it needs post-workout. In addition to being carbohydrate-rich, fruits such as apples, strawberries, watermelon and other citrus fruits provide significant amounts of water. Bananas, cantaloupes, and apricots will also provide additional potassium.
Protein is a Must
Adding a moderate amount of lean protein to your post-cardio diet will help stimulate muscle repair and growth. Experts suggest 7-10 grams. The ideal protein sources to eat when working out to lose weight are cooked lentils, low-fat milk, yogurt, eggs, lean meats, and fish.
Say Yes to Sodium
Most people are completely unaware of the importance of sodium in the human body. Although most people avoid or limit their salt intake whenever possible, it is a necessary mineral for proper fluid balance, and muscle and nerve function. Sweating through a cardio workout will reduce or deplete sodium levels which can lead to dizziness, confusion, muscles twitches and even seizures. Sources of this nutrient include roasted nuts, instant cereals, and bran flakes.
What to eat after cardio is an important question every person who exercises should ask. Listen to your body. If after a workout you are hungry, eat, but be wise with your choices. Taking in the appropriate nourishment post workout will have your body recovering quickly and ready for your next session.