The food is an excellent complement to our natural effort, so we tell you what to eat after training and the most favored food to replenish power after the activity.
To promote the healing process and obtain results from our physical training, taking care of your diet can be very helpful.
Thus, after the effort, it is favored to prioritize the consumption of proteins and carbohydrates, in amounts that can vary between 0.25 grams and 0.40 grams per kilo of body weight for the former, and a maximum of 1.2 grams per kilo of body weight for the seconds.
These nutrients are intended to provide glycogen stores as well as provide the required substrates to restore damaged structures and promote the development of new muscle fibers.
The intake of water is key to replenishing fluids as well as vitamins and minerals since many of these micronutrients behave as electrolytes and promote hydration in the body.
The various recommended foods to eat after training
Keeping quality food, selecting up all fresh options, and dodging ultra-processed ones are essential. Thus, the recommended alternatives for after training are:
Milk or yogurt without the added sugar offers quality protein, water, potassium, and a minimum of natural sugars at the same time.
Whole grains and their derivatives such as whole wheat pasta, brown rice, oatmeal, or whole wheat bread are sources of complex carbohydrates as well as vegetable proteins.
Essential water to accompany all kinds of preparations and to replace the fluids lost during the effort.
Fresh cheese sources of quality protein can be used as a substrate to repair damaged structures and create new ones.
Egg above all a way of protein, and that can be part of the quality of preparations.
Fruits in all its variants, being able to be fresh to obtain a higher water content that contributes to hydration, or dried fruits that concentrate a higher proportion of hydrates.
Vegetables and vegetables of all kinds and colors, which can be included fresh or cooked, to obtain hydrates.
Legumes and derivatives that at the very time provide complex carbohydrates and vegetable proteins, ideal for those who follow a vegan diet.
Bodybuilding and nutrition, An insertable duo
If you train your muscles to lose weight, shape your figure, or simply to be in shape, that means that you are doing very well! This activity is ideal for gaining muscle mass, toning, and strengthening the body thanks to specific exercises that allow for effective results.
Other advantages of this type of training are that it helps release more endorphins, reduces stress, and increases immune defenses.
Carbohydrates and protein: The most recommended foods to increase muscle mass
For optimal recovery, it is necessary to consume products rich in carbohydrates (starchy foods, cereals, legumes …) and protein (eggs, red or white meat, fish …). This allows accelerating the process of glycogen resynthesis and the reconstruction of muscle fibers.
The vegetables will provide the essential fiber dose for the body to make proper assimilation of food. Select suitable foods and eat the amounts according to the effort you made during a workout (duration, intensity …)
Some examples of meals to increase:
The most important thing is the pre and post-training meals, the meals should contain carbohydrates, high in fiber and with slow absorption, and proteins.
If you are going to train in the morning, the pre-workout meal could be fitness pancakes (banana, eggs, oatmeal or almond or whole wheat flour, walnut or cow’s milk …); Greek yogurt with fruits; egg whites with oatmeal; spinach omelet; French toast, etc …
If you train in the afternoon you could eat for example a chicken breast with sweet potato or drink a protein.
Post-workout food should be high in carbohydrates such as rice, pasta, banana, grains, or potato. You can also drink another glass of protein, a maximum of two a day.
If you prefer meat:
Baked potatoes or sweet potatoes with a little olive oil and pepper
A serving of turkey or chicken with steamed vegetables
A slice of cereal bread
A portion of Thai rice
A salmon fillet with carrot and zucchini strips, olive oil, and baked pepper
An avocado, tomato, and lettuce salad.
If you are a vegetarian, you can replace the protein with eggs, beans, chickpeas, lentils, etc …
If your goals are to increase muscle mass and you wonder what you should eat after a workout? This article will interest you. Discover all our tips to have an adapted diet.
Your goals are to increase muscle mass and you wonder what you should eat after a workout? Discover all our tips here.