What to eat after training?
Much is said about drinking water during and after exercise, but it is equally important to consume the right products. It is particularly important which meal to reach after completing the exercises. Proper selection of ingredients makes the body regenerate faster and the effects of training are more satisfactory.
Increased demand for protein
Regardless of the time of the day, intensive exercise increases the demand for protein - it can be up to 50 percent higher than every day. In addition, people who exercise regularly, at least twice an hour a week, should eat more protein every day to maintain their physical condition and muscle strength.
The increased demand for proteins should be supplemented by lean dairy products and meat. Sometimes this is not possible immediately after training, so it is advisable to use protein supplements and protein cocktails. The cocktail will supplement the deficiency of nutrients, so that the muscles will rebuild. An extra portion of proteins will protect against burning muscle tissue by the body, which is looking for sources of protein to cover its deficiencies.
After returning home from the gym or outdoor training, you should eat a meal with lean cottage cheese, high protein yoghurt or a piece of white meat. Among the recommended meats for a meal after training is chicken, turkey and rabbit. You should eat fish at least once a week - after training, you can even eat a fatty marine fish, which will provide your body with healthy fatty acids.
Meals after training depending on the time of day
There is a repentant belief that eating carbohydrates after training causes weight gain. This is not true, because carbohydrates can be eaten even after evening exercises. It is important to choose complex sugars. Recommended are: oatmeal, wholemeal or wholemeal bread, wholemeal pasta, brown rice, buckwheat groats and bran. Carbohydrates provide energy and slowly raise sugar in the blood, so they protect against toasting and hunger attacks.
Groats, wholemeal pasta or wholemeal bread are combined with protein in different proportions depending on the time of day. In the morning, carbohydrates can be up to four times as much as proteins, while in the evening, the proportion of both components should be 1:1. In the morning, more sugars are needed for all-day activity, while in the evening, carbohydrates protect against a large drop in blood glucose levels after awakening.