Food is a fundamental part of our fitness training. We can crush ourselves between machines and weights but if we do not take care of our diet, we will not see the desired results.
In this article and video I explain what to eat after a Fitness workout. And if you have doubts, consult a private nutritionist.
What Nutrients Are Important After Training?
At the end of your training it is important that you do an intake of water, carbohydrates and protein, having some food with a high glycemic index such as: skim milk, juice, fruit, vegetable drink, etc. to promote the absorption of proteins.
The balance between these two nutrients will be 3: 1, 2: 1 or 1: 1 depending on the exercise you have practiced, being 3: 1 in resistance sessions and 2: 1 or 1: 1 in strength sessions.
When I say 3: 1 I mean the ratio between carbohydrates and protein, with 3 being carbohydrate to one protein.
Let’s get down to business. What can i eat
To know how much carbohydrates we need, we must multiply our weight in Kg by 1g and that of protein by 0.2 or 0.3. For example, an athlete weighing 75 kg should eat 75g of carbohydrates. Consequently, if we make the ratio 3: 1, you should consume 22 g of protein.
This could be achieved with a 60g Sandwich with quince, a fruit and a glass of drinkable yogurt. Another example would be a natural fruit juice and two skimmed yogurts with 40g of cereals.
Recovery shakes for after training
Another option to ingest after the training session is a recovery shake with the appropriate proportion. In this case, hydrolyzed whey protein (known as hydrolyzed whey) will be the best option. This protein is very quickly absorbed in addition to being rich in branched amino acids such as leucine, essential for muscle regeneration.
Do not forget that in addition to what you eat after training, what you eat throughout the day is important. You must consume all the nutrients and calories you need to perform well.
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