Carbs help in building muscle and burning fats. While consuming foods rich in carbohydrates is important, you should not overdo it. Make sure you get your carbs to protein ratio right. Ideally, it should be 3:1. For instance, if you consume 40 grams of protein, you should aim for 120 grams of carbs in a day. When your glycogen stores get depleted through intense training, your muscles begin to break down. But carbs will help build up your glycogen stores. However, you shouldn’t go for any carbs.
Proteins help build and repair muscles. Exercising triggers the breakdown of muscle protein in the body. To make up for this loss, consuming protein-rich foods is necessary. Also, when you make your post-workout meals protein-rich, it helps in building muscle tissue.
Fats slow down the digestion and may inhibit nutrient absorption when you include it in your post-workout meals, but it won’t negate its benefits. In fact, a little bit of fat even promotes optimal glycogen synthesis.
When to Eat After a Workout Session
You should have your post-workout meal within an hour of your workout session.