What to eat after training to fully recover. Have you started training and want to get the fastest and most effective results possible? Great! You probably know that eating right before a workout is extremely important to your performance, but did you know that eating after a workout has just as much of an impact? Today we’re going to give you some tips on what to eat after a workout to get the results you want quickly.
When you exercise, the body depletes its glycogen resources and the proteins in the muscles are broken down. The main goal of the body after exercise is to restore its condition, but this process includes the consumption of nutrients. Of greatest importance to the body after training is the intake of proteins, as well as the combination of simple and complex carbohydrates.
The truth is that post-workout it’s good to eat protein as well as carbs and fat because each macronutrient helps the body in a different way in the recovery process. Protein repairs and builds muscle tissue Eating protein post-workout gives the body the amino acids it needs to rebuild muscle protein from breakdown. The recommended protein intake per day is 0.3-0.5 grams per kilogram of body weight, immediately after training.
The most important foods after training
Foods that are sources of protein and suitable for post-workout are any type of fish and meat, eggs, low-fat cottage cheese, and protein powder. Carbohydrates restore Glycogen plays the role of fuel in the body and when its stores are depleted, they must be replenished. Carbohydrates help to do exactly that – to restore glycogen reserves. The recommended intake is 1.1-1.5 grams of carbohydrate per kilogram of body weight, approximately 30 minutes after training.
Foods that are sources of carbohydrates are rice, potatoes, quinoa, oatmeal, white and brown rice, pasta, and all dark green leafy vegetables. What can we say about fat after training? It’s no secret that consuming fat post-workout can slow down digestion and nutrient absorption, but a number of studies have shown that small amounts of dietary fat will not affect muscle glycogen synthesis or hinder recovery.
Many athletes rely on both protein and carbohydrates as well as fat after training. Foods that are good sources of fat and good to eat in small amounts after a workout are egg yolks, raw nuts, avocados, peanuts, and almond meal. You can combine macronutrients in different ways.
Suitable combinations are for example:
- Chicken meat with vegetables and rice;
- Protein powder with almond or peanut butter;
- Tuna fish with rice and vegetables;
- Salmon with sweet potatoes and salad;
- Omelet with predominant egg whites, boiled potatoes and salad. In order to restore glycogen in the body and protein in the muscles quickly and successfully, you need to take these three macronutrients.
Follow our advice on what to eat after training and enjoy fast and effective results in sports.