Indian Natural Olympia competitor Shelly Arora says you should eat protein and carbohydrates post-workout.
Post-workout nutrition is an integral part of any fitness plan. What you eat before and after workouts will help mold the physique you want. Certain foods and macros are better to consume swiftly after finishing training. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor Shelly Arora shared the foods to eat succeeding exercising.
Shelly Aurora is an Indian INBA bodybuilder that competed at the 2019 Natural Olympia, earning a bronze medal in the INBA Sports Model class. In the Women’s Physique category, she also won INBA Asia Pacific Championships in 2019. In an Instagram (IG) post on May 5, 2021, Arora shared the food you should eat post-workout. Arora stated:
“IT IS PARTICULARLY IMPORTANT TO EAT CARBOHYDRATES AND PROTEIN POST-WORKOUT. DOING THIS HELPS THE BODY: DECREASE MUSCLE PROTEIN BREAKDOWN, INCREASE MUSCLE PROTEIN SYNTHESIS (GROWTH), RESTORE GLYCOGEN STORES, ENHANCE RECOVERY.
SIMPLE CARBS LIKE FRUITS, POTATO GIVE INSTANT ENERGY AND ARE GREAT CARB OPTIONS POST-WORKOUT. COMPLEX CARBS LIKE OATS, WHOLE GRAIN PASTA, BROWN RICE, ETC, CAN BE HAD 1-2 HOURS POST-WORKOUT.
FOR PROTEIN, THERE ARE MULTIPLE OPTIONS TO PICK FROM – EGGS, CHICKEN, SALMON, TUNA, COTTAGE CHEESE, QUINOA OR JUST A GOOD QUALITY PROTEIN SUPPLEMENT.”
Arora also said that you could eat fats, except they should be consumed in small amounts to aid digestion – she recommends nuts. You can see her full IG post below.
Post-workout nutrition, specifically carbs, will help you replenish the muscle glycogen (energy for your muscles) you lost during the workout. So it’s important to eat nutrient-dense carbohydrates, such as oats, whole grains, rice, and fruit, after exercise.
Protein is also essential to eat post-workout since it will help with protein synthesis to help you build muscle. You can consume a protein shake/protein bar or eat meat, such as pork, tuna, or chicken, and eggs.
The timing of when you consume these foods is imperative to receive the full benefits. As Shelly Arora mentioned, it’s best to intake carbs and protein promptly within 1-2 hours of working out.
Natural bodybuilders have a precise way of structuring their workouts and nutrition because that’s all they can rely on when competing. Drug use is prohibited in natural bodybuilding, so every calorie and macro counts. Drug use drastically enhances your physique and musculature; however, it’s detrimental to your health and gives competitors an unfair advantage.
INBA PNBA athletes are tested through the Olympics’ same testing standards – the World Anti-Doping Agency (WADA). And the founder of INBA PNBA, Denny Kakos, hopes to have natural bodybuilding in the Olympics. Since the Olympics prohibit drug use, natural bodybuilding gives the sport of bodybuilding a chance to earn a spot.
Natural athletes that compete in the INBA PNBA league get an opportunity to the most considerable cash and prize payouts in natural bodybuilding. And multi-media contracts that give natural athletes exposure via digital media bodybuilding and fitness platforms – Iron Man Magazine, Generation Iron.
What you eat after a workout will determine how quickly you recover and how much muscle you build. Therefore, it’s best to consume a mix of carbohydrates and protein soon after physical activity. For carbs, eat fruits, whole grains, potatoes, and rice. Your protein intake can come from a protein supplement and meat.