Food can maximize the effects of physical exercise or, on the contrary, sabotage the results. Find out what to eat after training.
It is imperative to be well informed when it comes to knowing what eat after training, to ensure you get all the nutrients you need. In this way, you will be able to restore the body’s balance, replenish the energy reserves used up during exercise and repair any micro injuries in the muscles.
Nutrition is extremely important for the performance of athletes, so proper nutrition before and after training is essential. You should, therefore, combine physical exercise with a complete and balanced food plan, which guarantees the reduction of fat mass and the gain of muscle mass.
It is also important to remember that it is expressly not recommended to train on an empty stomach, so you should avoid this practice as much as possible. Fasting exercise not only decreases performance during training, but also increases the risk of hypoglycemia.
Know what to eat after training
In addition to water, which is also crucial during training, there are two types of nutrients that are mandatory when choosing what to eat after training. They are protein and carbohydrates, nutrients that must be adapted to daily needs.
It’s no secret to anyone that the protein it has to be the first choice when it comes to a diet with the aim of increasing muscle mass, since this nutrient helps in the recovery of muscle tissue after training. In this sense, protein is very important in the post-exercise meal.
You should opt for foods that provide protein of great biological value, as is the case with those of animal origin. It is also important that they are easily digestible products.
It’s true: carbohydrates cannot be forgotten in post-workouts either. This nutrient is as important for muscle recovery as protein, and together they can even improve sports performance.
During training, the body depletes its glycogen stores, which means that replacement has to be done after exercise. The carbohydrates you eat are precisely the main responsible for this energy replacement and must have a high glycemic index.
The best foods to eat after training
The choice of food you should consume depends on whether the meal after training is a snack or a main meal, such as lunch or dinner.
Regardless, the most important thing is that there is not a very large gap between the end of the physical exercise and the time to eat.
Don’t be fooled if you think it’s difficult to make good decisions about what to eat after training. In the case of the lunch or dinner, it is even quite simple to get a balanced and adequate meal. See some options:
If you train around the hours of morning snack or afternoon snackthere are also affordable and basic options such as:
- fruit (banana is a good choice);
- vegetable drinks;
- natural yogurt;
- Cereal bars;
- snacks protein, such as pancakes or bars;
- protein shakes;
- light milk.