What to eat after workouts
The correct choice of food after exercise depends on whether we become stronger or more tired. Here are some guidelines that give experienced nutritionists.
After intense physical activity we need fluid and carbohydrates. Purpose of eating after exercise is to replace the “fuel” in the body, which we have already used during exercise. The human body is very good at recognizing this “fuel” and quickly produces a replacement.
To determine the right amount of fluid to drink, it is best to weigh yourself before and after training. You need to drink a half liter of water for every lost kilogram. With regard to carbohydrates, the replacement
shall be carried out based one and a half grams per kilogram of body weight. So if you weigh 59 kilos, you will need 90 grams of carbohydrates.
Contrary to popular belief, protein is not necesarily included with the meal after training. Protein foods or concentrated protein in the form of protein shakes is important for people who spend time doing weight exercises, “pumping up the muscles”.
It is very important to get fluids and carbohydrates within 30 minutes after exercise is the time, when the body is most prepared for the use of these nutrients. Therefore, immediately exit from the gym to eat, and not wait for the moment when you return home. Eat a small piece of wholemeal bread, drink smoothies, eat nuts, seeds, dried fruit, vegetables, hummus or crackers with cheese. But avoid foods, saturated fats, or fibers – they slow down digestion.
Chocolate milk is a great beverage for people involved in sports. because well he combines a good balance of protein and carbohydrates. Here in about 1 gram of protein has 3 grams of carbohydrates – the ideal diet for recovery after sport. In addition, milk is a liquid, so all you need, you get in one drink. If you do not digest milk and dairy products, then try to replace it with flavored soy beverage or almond milk.