In short, you should never forget to replenish your energy correctly
Do you keep your pre-workout meal? Cold! He fed off of that which provided the basis for his performance. The second part, however, arrives with the announcement of the end and in this sense Dr. Flavia Pinho, sports doctor and nutritionist at the MedSculp Clinic, will talk about the ideal diet after training in an exclusive interview with Sport Life.
Find out what the ideal post-workout diet is
“For prompt muscle recovery, proteins for muscle reconstruction and carbohydrates to replenish the energy and muscle glycogen consumed during training. If the goal is weight loss, we can only eat lean proteins and always hydrate well”, advises Flavia.
Half an hour after finishing the 60 minute workout, what is recommended is a dose of carbohydrates. Which corresponds to approximately 30 g per hour, such as bananas, carbohydrate gels and brown sugar.
Remember that in the case of sports that require strength and power there is an increase in the amount of carbohydrates. Since the body uses fat more as a “base” energy source.
Do you sometimes treat yourself to a beer after “play” time? Review your habits. “Alcoholic drinks interrupt protein synthesis and the replacement of muscle glycogen. In addition to overloading the liver’s metabolism, which is already busy enough promoting the muscle recovery process,” Pinho points out.
Is the food supplement also recommended?
“Yes, especially proteins, such as whey proteins for its rapid absorption and creatine, which is absorbed better together with carbohydrates and proteins. It is better to use it by the muscles after training when the muscle vascularization is even greater than at rest”, explains the professional.
And the isotonic one?
“Source of carbohydrates and mineral salts, it helps to replenish those lost through caloric consumption and sweat. After all, they help a lot in recovery. The best time to use them is during training, i.e. 250 to 300 ml every 40 minutes of training lasting more than 1 hour. They prevent ‘exhaustion’ due to the depletion of muscle energy from glycogen and help replace the mineral salts lost through sweat”, concludes Dr. Flavia Pinho.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
