INBA Natural Bodybuilder Shelly Arora Explains What You Should Eat Post Workout

Image via Instagram @shellyarorafitness

Indian Natural Olympia competitor Shelly Arora says you should eat protein and carbs post-workout.

Post-workout nutrition is an integral part of any fitness program. What you eat before and after workouts will help shape the physique you want. Some foods and macros are best eaten soon after finishing the workout. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor Shelly Arora shared foods to eat after exercise.

Shelly Aurora is an Indian INBA bodybuilder who participated in the Natural Olympia 2019, winning a bronze medal in the INBA Sports Model class. In the Women’s Physique category, she also won the INBA Asia-Pacific Championships in 2019. In an Instagram (IG) post on May 5, 2021, Arora shared the food you should eat after working out. Arora said:

“It is especially important to eat carbohydrates and protein after training. This helps the body to: decrease muscle protein breakdown, increase muscle protein synthesis (growth), restore glycogen stores, improve recovery.

Simple carbs like fruit, potato give instant energy and are great post workout carb options. Complex carbohydrates like oats, whole grain pasta, brown rice, etc. can be consumed 1-2 hours after training.

For protein, there are several options to choose from – eggs, chicken, salmon, tuna, cottage cheese, quinoa or just a good quality protein supplement.

Arora also said you could eat fatsexcept that they must be consumed in small quantities to aids in digestion – she recommends nuts. You can see his full IG post below.

Post-workout nutrition

Post-workout nutrition, especially crabswill help you replenish muscle glycogen (energy for your muscles) that you lost during training. It is therefore important to eat nutrient-dense carbohydrates, such as oats, whole grains, rice and fruit, after exercise.

Protein is also essential to eat after training, as it will help protein synthesis to help you build muscle. You can consume a protein drink/protein bar or eat meat, such as pork, tuna, or chicken, and eggs.

The timing of you consuming these foods is imperative to reaping the full benefits. As Shelly Arora mentioned, it’s best to eat carbs and protein quickly within 1-2 hours of working out.

Natural bodybuilding

Natural bodybuilders have a specific way of structuring their training and nutrition because that’s all they can rely on in competition. Drug use is prohibited in natural bodybuilding, so every calorie and macro counts. Drug use dramatically improves your physique and musculature; however, it harms your health and gives competitors an unfair advantage.

INBA PNBA athletes are tested to the same Olympic Games testing standards – the World Anti-Doping Agency (WADA). And INBA PNBA founder Denny Kakos hopes to have natural bodybuilding at the Olympics. Since the Olympics ban the use of drugs, natural bodybuilding gives the sport of bodybuilding a chance to earn a spot.

Natural athletes who participate in the INBA PNBA league have the opportunity to receive the greatest cash prizes and prizes in natural bodybuilding. And multimedia contracts that give natural athletes exposure through digital media bodybuilding and fitness platforms – Iron Man Magazine, Generation Iron.

to summarize

What you eat after a workout will determine how quickly you recover and how much muscle you build. Therefore, it is best to consume a mixture of carbohydrates and proteins shortly after physical activity. For carbs, eat fruits, whole grains, potatoes, and rice. Your protein intake can come from extra protein and meat.

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