Post-training: What to eat?

Post-training: What to eat?

Post-information is an essential component of any sports routine. Whether you are a professional athlete, a fitness lover or just someone who wants to stay fit, knowing what to eat after a training session can significantly influence your results.

In this article, we will explore the best food options to be considered after the effort, the reasons behind these choices, as well as a practical advice to integrate these recommendations in your daily life.

The importance of post-information

When you train, your body undergoes significant physiological changes. That’s why post-training is crucial:

1. Reconstitution of glycogen reserves

Glycerogen is the main source of energy for your body during exercise. After a training session, especially if it was intense or prolonged, glycogen reserves can be significantly reduced.

To optimize recovery, it is essential to consume carbohydrates that will quickly reconstruct these reserves.

2. Repair and muscle growth

Exercise, in particular resistance training, leads to micro-tare in muscle fibers. Proteins are necessary to repair these tears and promote muscle growth.

A adequate intake of protein after training helps to stimulate the synthesis of muscle proteins, which is vital for muscle development.

3. Rehydration

Dehydration can damage performance and recovery. During the exercise, you lose fluid sweat and it is essential to provide this loss drinking enough water or drinks for athletes.

What to eat after training?

1. Protein

To optimize muscle recovery, here are some protein sources in favor:

• Poisson : Salmon and tuna are not only rich in protein, but also of omega-3 fatty acids, which have beneficial anti-inflammatory properties for recovery.
• Lean meat : Chicken and turkey are excellent sources of protein. You prefer pieces of mixture to avoid an excess of saturated fat.
• Lattiero -Caseari products : Greek yogurt and ricotta are rich in proteins and calcium, which is important for the health of the bones. In addition, probiotics present in yogurt can help digestion.
• Vegetable proteins : For those who follow a vegetarian or vegan diet, quinoa, lenses and chickpeas are excellent sources of complete proteins.

2. Carbohydrates

Carbohydrates are essential to reconstruct energy reserves. Here are some good options:

• Sweet potatoes : They are rich in carbohydrates, fibers and vitamins, in particular vitamin A.
• Brown or quinoa rice : These whole grains provide carbohydrate complexes and are also rich in protein.
• Fruit : Bananas, for example, are ideal after training due to their rapid contribution of carbohydrates and potassium, which helps prevent muscle cramps.

3. Healthy fats

Although fats are not immediate priority, they are important for a balanced diet:

• Lawyer : Rich in monoininnsiosis fatty acids, promotes heart health.
• Walnuts and seeds : Almonds, anachds and chia seeds provide fatty acids and essential proteins, despite being rich in antioxidants.

4. Hydration

Rehydration is essential after exercise:

• Eau : It is essential to drink water to compensate for liquid loss. A good rule is to drink about 500 ml of water within 30 minutes from the exercise.
• Electrolytic drinks : After an intense training, these drinks can help restore lost electrolytes, including sodium and potassium. This is particularly important for prolonged or heat sessions.

Post-training

It is recommended to consume a meal or snack within 30-60 minutes depending on the training. This period is often called «anabolic window», a period during which your body is particularly receptive to the absorption of nutrients. The consumption of carbohydrates and proteins in this period can maximize recovery and promote muscle construction.