As far as you know, what to eat after fasted cardio depends on your training goals. If your goal is to burn as much fat as possible, you should have a protein and fat only meal. By doing so, you will lose some muscle. From a muscle retention point of view, you can eat post cardio meal which is high in carbs and protein. It helps preserve muscle but burns less fat.
Why do we need to eat after fasted cardio?
When it comes to fat loss, doing cardio in fasted state burns 20% more fat than when you have a meal beforehand, according to a recent study published in the “British Journal of Nutrition.” When doing fasted cardio, you can target the stubborn fat stores easier; these areas include the lower abs and lower back for men as well as the hips and thighs for women.
After a cardio session, you’re tired and need some grub. Keep in mind that you not only eat for your stomach, the whole body also needs to replenish lost energy stores and repair damaged muscle tissue. But what to eat after fasted cardio to reach these goals? This article will help you decide.
How to choose an ideal dish after fasted cardio?
Also, the serving size and essential nutrients depend on how active you are during morning cardio. But in general, these foods still have something in common, which is they are packed
1. Protein shake
After a cardio session in a fasted state is one of the best time to get protein into your body to rebuild, repair and growth your muscles. Protein shakes are an excellent source of amino acids, which help heal damaged muscles.
Protein shakes only take 30 minutes or so to deliver protein to the muscle after ingestion while solid foods take more time to digest, break down protein and sent it to your muscle cells. They also enable you to control the amount of protein you are consuming
2. Egg whites
Egg whites are fat-free, low-carb, high in protein and absorbed quickly. Branched-chain amino acids found in protein help speed up muscle recovery. Some people even eat them raw, hoping to get whole live nutrients in the whites without knowing that your body cannot digest raw eggs.
It can be eaten on their own or mixed with vegetables. As this type of food fits your bill for the ideal option of weight-loss, egg whites may curb your hunger successfully and assist us to consume fewer calories than other dishes.
3. Coconut oil
A large quantity of lauric acid found in coconut oil helps combat post training session of the insulin surges. It is a rich source of medium chain fatty acids that helps prevent muscle loss. The great thing is, it’s quickly digested and help detox your body from wastes during fasted cardio.
Don’t force yourself to drink it. You can add a dash of coconut oil to shakes or smoothies which help boost energy levels after a sweat session.
Recent research from the Centers for Disease Control and Prevention shows that eating avocado makes you healthier. It’s packed with vitamin K (48%), fiber (36%), vitamin E (23%), potassium (16%) and magnesium (13%).
Avocado also contained monounsaturated fat support your muscle building and B vitamins, that play as an energy booster and keeps you active for the rest of the day.
You can have it plain, spread on toast or turn it into a mixed green salad.
5. Greek Yogurt
Greek Yogurt has a handful of protein and carbs. It contains nearly double the protein of regular yogurts. The combination of protein and carbs helps refuel, replenishes energy that you’ve lost and repairs muscle. It’s also full of B vitamins and potassium that helps reduce inflammation in muscles and joints.
Enjoy with some berries and granola to increase healthy carbs.
As a matter of fact, oatmeal provides glucose, the fuel for your muscles. It’s also a great source of beta-glucan that is slower digesting and keep blood sugar on an even keel.
Sipping it with protein shake or some high protein side dishes to get more effective.
Oats! They can be a nutrition powerhouse as well as an awesomely delicious choice for your breakfast and meal after fasted cardio. You may try to eat healthy, nutty, scrumptious oats without involving mush.
Salmon contains a large dose of protein, omega-3s that lessen muscle inflammation after a hard session. Researchers discovered that the healthy fat found in salmon helps increase performance.
You can toss it in a salad and enjoy as a delicious snack or even a healthy lunch. Sure, tossing the salmon fillet right into your green salad can always be one winning move. To take it one more step further, you may use this fish type to replace tuna, which indeed makes for the nice play directly on your dish.
These are the best foods to help you fuel up the right way. Your body uses a lot of energy during a cardio session. Many people are trying to lose weight faster by skipping the meal after a sweat session. Keep in mind that not getting enough nutrients post fasted cardio could be a contributing factor to poor recovery and poor performance.
Whether you go hard or just in a light workout, what you eat after fasted cardio plays an important part in your training result.