What you need to eat after a workout
Often beginners to play sports focus only on the training and not paying proper attention to nutrition. In any sport involving physical activity healthy eating should become an integral part of the training process. If you do not pay due attention to diet, exercise can become inefficient. An important component of the diet of an athlete is eating immediately after training.
Why you need food after a workout?
After exercise, the body needs to be reinforced portions of proteins and carbohydrates. Protein is the building block for muscles, and carbohydrates are responsible for the replenishment of energy reserves of the body. In addition, carbohydrates trigger insulin production, which has an anabolic and anti-catabolic properties, and with his lack of is the destruction of muscle fibers.
When training muscles, if You work to increase their volume and strength occur microtrauma in muscle fibers, after healing which increases strength and muscle volume. After exercise, the body begins to consume protein and carbohydrates to restore muscle and ensure their growth. It is important not to miss this moment and provide the body with the necessary elements in order to activate muscle growth and recovery of the body. Otherwise, the body will take protein from existing muscle, which will negatively affect their volume and strength.
How much protein is needed after exercise?
If training is focused on the development of strength and muscle volume, so you need to replenish protein and carbohydrates. Need protein at high loads is calculated approximately as follows: one gram of protein per kilogram of body weight. That is, with a weight of 80 pounds will need 80 grams of protein after your workout. But there is a perception that the body can absorb no more than 30 to 40 grams of protein at one meal. In this case, it is expedient to divide the intake of protein in two steps, for example, before and after training. If the loads are not as intense or focused on the development of stamina, it is possible to reduce the consumed protein to one-half.
What to eat after workout?
To provide the necessary amount of protein will need a lot of food with high content of protein, which is not always convenient. Moreover, with food together with proteins and carbohydrates are absorbed fats that will provoke the deposition of extra fat mass. To ensure the right amount of protein and not to overload the body with large amounts of food and fat, you should use a special sports nutrition – protein.
Protein is a food Supplement in powder with high protein content and other elements depending on the type of protein. Preparation of protein shake is not difficult: it is necessary to mix the right amount of protein with water, milk or juice. One of the obvious advantages of a protein is its rapid absorption, i.e., protein and other elements are absorbed and begin to work faster.
Carbohydrates after a workout should be quick (simple). Fast carbohydrates are carbohydrates that have a simple chemical structure, from which they are quickly broken down and digested. To simple carbohydrates is sugar, various pastries, chocolate, banana, honey. It is very reasonable to add fast carbs in a protein shake, for example, if the cocktail is made in a blender (mixer), you can add a banana or honey. The result is a protein-carbohydrate smoothie that meets all the requirements after training sports nutrition.
If You are not a supporter of sports nutrition, to make up for the protein will help the following products: cottage cheese, lean meat, eggs, cheese (hard), poultry (chicken, duck), fish.