A protein shake, a glass of coffee, a dried monkey’s foot or nothing? What to eat after training to lose weight, maximize the effect of the exercises and recover – we’ll figure it out together.
During intensive physical activity, glycogen stocks are consumed first, which leads to partial muscle depletion. After the workout, the body tries to recover the supplies, and eating the right food at the right time after the workout helps the body to do it faster and achieve its goal.
Glycogen is a complex carbohydrate that consists of glucose molecules connected in a chain. The main function is energy storage.
Here is a detailed guide to what to eat after a workout for optimal training effect.
Is it possible to eat after practice and when
It all depends on the method of training and the workload.
After cardio practice, yes. The best time for a snack is 10-15 minutes after class. Notice the snack! Not the first, second and compote. Take your time to pounce on the food. Take a shower, change and eat some fruit, drink natural juice or smoothies. Neglecting this rule can slow down the metabolic processes in the body.
Not for slimming down. That is, not at once, and 2-3 hours after the end of training – yes. The fact is that if you eat immediately, the food will receive energy and the body does not need to spend their own accumulated fat, it will use the energy of food. And it means that the weight will remain the same as it was before the workout. After three hours – have the courage to sit down at the table. What do you want to eat after workout? The menu should have meats, vegetables and some carbs.
To build muscle mass, yes, within the hour. There is an opinion that during this period the so-called metabolic window is opened, when the tissues are actively regenerated and protein is synthesized. Have a snack with a protein cocktail, egg whites, chicken breast or nonfat fish. Dairy products, however, should be avoided. And chocolate, too, if you don’t want more fat.
What’s supposed to be on the plate
Proteins and carbohydrates (about 1:3). They are involved in the process of recovery after training. Vegetables, fruits and berries are a beautiful, tasty and useful addition.
Proteins help build muscle. They include: lean meat (chicken, turkey, beef, duck), eggs, fish, seafood and cottage cheese.
Carbohydrates are replenishing the glycogen supply. Add to the menu porridge (buckwheat, pearl, wheat, oatmeal), brown and wild rice, pasta made from durum wheat, bread from bran, bananas or freshly squeezed juice.
Your diet may contain fats after workout, but only useful ones. Like avocados and nuts. And the salad should be dressed with olive oil rather than ranch dressing.
8 options for a snack after workout
Fantasize, experiment and combine the above products and you will get great dishes that will provide the body with all the nutrients.
Here are some examples of a quick and easy snack after workout:
- Chicken with grilled vegetables;
- Chicken breasts and buckwheat porridge;
- Egg avocado omelette;
- Baked salmon with boiled rice;
- Oatmeal with banana and almonds;
- Cottage cheese and fruit;
- Sugar free yogurt with berries or granola;
- Protein cocktail and banana.
Food after practice is not a complex lunch, but a snack. Don’t get carried away, but don’t get hungry either. If for some reason the meal is postponed, the body will not get the necessary substances for recovery, and the benefit of training will be zero. So eat for your health! And don’t forget to keep your drinking schedule. Remember that to eat after a workout means to eat a good amount, but you can not all!
Source: www.healthline.com
