Anyone who wants to eat yogurt in the morning or in the late afternoon and usually works out at these times might wonder if food is a good option after training, as it is an important source of protein.
But is it true that yogurt contributes to nutrition and post-workout recovery? Is It One of the Best Post-Workout Food?
Is Eating Yogurt Post Workout Really Good?
Muscles undergo stress and damage during intense training and adequate post-workout nutrition promotes muscle fiber regeneration.
The nutritional value of yogurt provides essential carbohydrates and proteins that the body can assimilate to repair muscles, and effective post-workout nutrition contains carbohydrates to replenish glycogen and protein stores to help with muscle repair.
However, not all post-workout yogurts are good: the fatty versions can hinder rather than contribute.
This is because, you should avoid consuming foods containing fats in post-workout meals as they slow down the digestion and absorption of carbohydrates and proteins.
So we recommend yogurt that is low in fat and sugar, and has less than 250 calories per serving.
Try plain yogurt or choose yogurt with natural sweeteners without artificial ingredients.
What can you eat with yogurt after a workout?
Mayo Clinic, an organization in medical services and medical hospital research in the United States, recommends post-workout yogurt with fruit as a good post-workout option.
When mixing yogurt with fruits, avoid adding sugar, because the presence of fruits actually plays a role in making the yogurt sweeter, however, in a natural and nutritious way.
Additionally, combining fruits with yogurt after a workout is good because it allows you to consume a variety of important nutrients such as protein, carbohydrates, calcium, vitamin C, and other vitamins and minerals.
When to eat yogurt after exercise?
Mayo Clinic recommends preparing a meal containing carbohydrates and proteins for the first minutes after the end of an exercise session to help muscles recover and replenish glycogen stores.
Immediately after training, the body searches for nutrients to start repairing muscle damage. Eating a post-workout meal immediately improves rates of muscle synthesis.
How much can you eat after exercise?
The amount will depend on the type of training you’re doing, what its goals are, the amount of protein and carbohydrates recommended for the post-workout meal and the type of yogurt you choose.
Different types of yogurt can contain different levels of carbohydrates and proteins.
Additionally, the recommendation regarding the ratio of carbohydrates and protein after training may differ depending on the type of exercise being performed.
The norm is usually 4 grams of carbohydrates per gram of protein in the case of resistance training and 2 grams of carbohydrates per gram of protein in the case of weight training.
However, it cannot be said that this rule is accurate and that it is up to all practitioners, as they may have different goals.
Therefore, to find out the ideal and accurate amount of yogurt to eat in your post-workout, given your specific situation, it is best to ask a nutritionist for guidance.