If you are an athlete or just training as part of a fit and healthy lifestyle, snacking post-workout is not the best form of nutrition, and won't combat feelings of hunger and being moody.
Scientifically, physical exercise increases energy expenditure, and any energy expended in exercise elevates the intensity of hunger. When working with both athletes and lifestyle clients, I always place great emphasis on peri-workout nutrition because the appropriate timing of macronutrients before, during and after a workout provides optimal digestion, energy and recovery.
All trainees (male or female), regardless of their chosen mode of exercise, must take their post-exercise nutrition seriously in order to provide the muscle with the raw materials it needs. The appropriate post-workout nutrition will replace nutrients and energy we have just spent in a workout and combat feelings of hunger and related moods.
All types of exercise use carbohydrates for energy and muscle carbohydrate depletion is inevitable after exercise. Therefore, a post-workout meal high in carbohydrates is required to refill muscle carbohydrate or energy stores.
These carbohydrates stimulate a substantial insulin release and insulin then shuttles carbohydrates and amino acids into the muscle. Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximises glycogen synthesis and accelerates protein repair. We must be aware though that excessive carbohydrates can be converted to fat. In addition, since muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle.
My suggestions are fast-digesting protein such as a whey isolate and carbohydrates such as crème of rice, which are digestible within 30 to 60 minutes. For those that find it difficult to consume whole foods post-workout, these ingredients can all be added to a blender with other nutritional supplements such as almond milk, honey and L-glutamine to make a nutritious smoothie.
How should men beef up their meals in a healthy way?
The best foods are those high in protein and low in saturated fats. Healthy fats such as nuts, avocado and using olive oil in meal preps will help keep you fuller for longer. Studies have, however, shown proteins are by far the most filling because they reduce your level of hunger hormones. Meals can be beefed up with lean proteins such as chicken, fish, lean beef, eggs and Greek yoghurt.
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