Have you ever wondered why an athlete’s diet is so strict? It’s because food is so important to our fitness journey. We burn up so much energy when we exercise that it’s vital to replenish and rehydrate after a workout in order to facilitate proper growth and recovery.
Food helps the body to replenish the nutrients lost during exercise to optimise recovery and regeneration of muscle. This physiological recovery involves the following processes…
Within 30-45 minutes of finishing a training session or race, you should consume something light, such as fresh fruit to restore glucose levels. Apples are one of the healthiest options to quickly energise the body and brain! Rich in fibre, vitamin C and a powerful antioxidant called quercetin, apples are the ultimate performance food.
The first 45-60 minutes post-exercise, and up to 2 hours after, is also the optimal time for carbohydrate and protein uptake. Studies have found that muscles are more receptive to carbohydrates during the first 2 hours after exercise. A little protein enhances this process to increase the rate of muscle glycogen storage, as well as helping to boost muscle repair and regeneration. A good ratio to aim for is 4:1 carbohydrate: protein.
TREK Flapjacks are a great example of a balanced carb to protein ratio snack with around 20g of carbohydrates to 9g protein. Our new POWER bars on the other hand are high in protein, with a more equal amount of carbs to protein for the ultimate, post workout energy boost.
The estimated daily protein requirements of athletes are 1.2-1.7g per kg body weight. This is relatively easy to achieve for plant-based eaters as there are some great sources of vegan protein that are high in essential fats, fibre and minerals. From raw green vegetables to fresh fruits, beans, seeds, pulses, nuts, and wholegrains like buckwheat, barley and oats there are a whole range of post-work out snacks to choose from.
For the ultimate post-workout snack try our new TREK Protein Power Bars. High in protein and made with 100% natural ingredients they come in two delicious flavours of Millionaire Shortbread and Peanut Butter crunch, all covered in a healthy chocolate alternative, perfect for taking to the gym.
Post workout drinks are essential for rehydration which helps recovery. The NHS recommends drinking 6-8 glasses of water on a normal day. On an active day, you would need to drink up to a litre and a half of fluid for every kilogram of body weight you lose from sweating. Liquid meals are a great source of rehydration due to being high in nutrition, easily digested and highly alkalising. These can include..
There we have it! Some of the best post workout food and drinks to aid recovery. Don’t forget to grab our new Trek POWER bars to eat after your next exercise session! All our products are vegan friendly and high in protein so be sure to check them out as well.