Nutrition is an important part of life for anyone who has decided to seriously take care of themselves. So workout recovery foods after the training are very useful (especially intensive), our muscles get micro traumas, there is a big load on the ligaments and joints, together with then useful micronutrients are extracted from the body, necessary for the full functioning of our body, so a proper, balanced diet is simply necessary.
Each coach has his own approach and his vision of how a person who sports has to eat. We will consider the general rules that anyone is able to observe. Because it is not only useful, but also very tasty.
So, during training our muscles and skeleton get an intense load and in order to consolidate the results and become even stronger and more enduring, we need to throw them bricks for construction. If you choose high-quality materials, get a strong and durable “house”, which is not afraid of any cataclysms. Will build out of straw… I think that the tale of the three piglets remember everything;)
Carbohydrates are an excellent fuel for your muscles during training. During heavy loads, glycogen is actively consumed in your body, which means that if you get a good charge, recovery will take longer and more painful, and the results will be weaker than it could be with the right approach.
In addition, if there is not enough carbohydrate fuel in your body, the body will start consuming proteins first, then fats. And this means that you take away the same building material, which usually goes to the recovery of muscles after training. And that’s why the so-called “Pasta Party” (macaroni party) is arranged before the IRONMAN triathlon competitions with a wide choice of dishes from products that contain a large amount of carbohydrates.
If carbohydrates are our fuel, then proteins are building blocks for our muscles. More precisely, building blocks are amino acids, of which proteins are composed. Especially it concerns long training (longer than an hour).
Many people mistakenly believe that fats are evil. But in fact, it all depends on what type of fat it is. Saturated and trans fats are your enemy. Fatty amino acids found in oily fish are your helpers. They not only trigger the mechanism of producing “restorative hormones” in our body, but also regulate the flow of oxygen in the blood.
During training, the body loses a large amount of fluid. In school and in sports aerobics, we were very much criticized if we drank right after training. But at the same time we, for some reason, no one said that you can and even need to drink small portions during training. If you run only a few kilometers, you can not take water with you. But if it is 10 kilometers or more, and even the heat, water must be with you!
After training, as in time, it is best to drink not just water, but a special, sports drink (isotonic) with all the necessary trace elements, which are removed from our body together with sweat. From simple options, mineral water with the released gas, just salted water or water with a small amount of orange juice (per 1 liter of water 100 ml of juice) will do. Also, some athletes after long training drink “honey water” – for 1 liter of water 2-3 tablespoons of honey.
The first hour after training is your “golden hour”, the most optimal time to replenish depleted reserves of your body. Therefore, if you have the opportunity, take a snack during this period of time. And it is better to prepare for this in advance.
You should also pay attention to the ratio of carbohydrates and proteins. It usually ranges between 2: 1 and 4: 1 (carbohydrates to proteins). It all depends on the intensity of your workout plan. You can start with a minimal option (2: 1) and see how you will feel after that. If this is not enough for a full recovery, then you can try the option with a ratio of 3: 1. The 4: 1 ratio is usually used after long and complex training.
Products with a high content of carbohydrates, fiber, protein and fatty acids: whole wheat bread, whole grained pasta, porridges (especially oatmeal), wild rice, berries, fruits, vegetables, fatty fish (salmon, salmon, trout, tuna, herring), eggs , chicken fillet, peanut butter, black chocolate, legumes, nuts, Greek yogurt, dried fruits.
Especially it is necessary to allocate a salmon, bananas, carrots, an orange, avocado, broccoli, berries, and Greek yoghurt.
You can make a sandwich of whole grain bread with salmon, a sandwich with chicken breast or a sandwich with egg and add salad and greens to it. Or it could be Greek yogurt with a banana and berries. Oatmeal filled with yogurt without flavors, with the addition of berries, bananas, spoons of honey or dried fruits with nuts and pieces of chocolate can also be a pretty good option. Sandwich with peanut butter – workout recovery foods for sweet tooth.
Since there are enough products to choose from, one can always make something very tasty and quick.
Workout recovery foods
It is clear that the effectiveness of all of the above processes is largely dependent on the correctness of the selected remedies. These include: massage, bath, water procedures, passive rest and meals. Sports massage is considered a fairly effective restoring method in bodybuilding. It helps to remove decay products from the muscles, makes them more elastic, thereby increasing the level of muscle performance.
Another more than a great tool – a steam bath. It promotes perspiration, increases thermoregulation, relaxes muscles. By the degree of impact on the body, the bath can be equated to the loads with an average weight. Despite all the indisputable advantages of such procedures, it should be remembered that during the stay in the steam room you can not constantly pour cold water. A cool shower is allowed only after the end of the session.
Passive rest implies a night’s sleep, the best in the open air, the duration of which should be at least 8 hours. Water therapy in turn allows the athlete to relax the muscles of the whole body, perfectly relieves stress. Swimming is particularly effective in the basin.