Most people who actively play sport feel partially guilty for having spent long minutes in effort to melt calories, and then sit down and greedily eat.
During the workout, the body breaks down muscle glycogen and muscle structures of proteins. Therefore, after the exercise, the body needs to replenish their energy reserves and "repair" of the muscle tissue in order to allow for its new growth.
Therefore, it is necessary to consume enough carbohydrates, in order to promote secretion of insulin, which is responsible for the supply of carbohydrates and amino acids into muscle.
As a general rule, consume about 0.8 grams of carbohydrate per kilogram of body weight within 30 to 60 minutes after exercise. And about 0.2 to 0.4 grams of protein per 1 kg of body weight.
Here are seven dishes appropriate for after exercise:
Omelet protein and spinach
Egg whites are a great source of protein and is considered the most easily digestible. This means that the protein in the egg is used most effectively for the growth of the organism. As to the spinach, then we know that it is a source of iron and plant steroids, which accelerate the growth of muscle.
Muesli with skimmed milk
Whole grains cultures, combined with skim milk may be just as good a source for recovery after exercise as they are energy, protein drinks. Muesli is loaded with protein, carbohydrates and other essential vitamins and minerals, and milk is easily digestible and complete source of casein and whey protein.
Chicken with rice
Chicken is an excellent source of protein and other important nutrients such as niacin, a B vitamin essential for carbohydrate metabolism. And although brown rice is is healthier than white after exercise is better to switch to foods with a high glycemic index (GI). These foods will fill your muscles with glucose faster, so eat chicken with white rice instead of brown. Add steamed vegetables for extra flavor and nutrients!
Humus, greased on bread
It's good meat to be replaced by other food from time to time. Humus is an example of an ideal alternative to the meat. It is made from chickpeas and sesame seeds and is an excellent source of protein and carbohydrates. Grease a it on a slice of bread and eat after a workout!
Dried fruits and raw nuts
Not everyone has the time to do complicated dish after sport, but surely there are nearly where to buy dried fruit and raw nuts. Through them you will get a healthy dose of protein and simple carbohydrates. Simple carbohydrates are easy to break and complete the muscle glycogen faster than complex carbohydrates.
Tunas with wholegrain crackers
Tuna and whole wheat are another great tandem after training. Tuna is a low fat content, but with the full protein and omega-3 fatty acids which are good for the heart. On the other hand, crunchy cookies are a source of carbohydrates. If you can skip the mayo, add some fresh lemon juice, olive oil and mustard on fish.
Salmon with mashed potatoes and salad
Just like tuna and salmon fish is another food full of protein and omega-3 fatty acids. If you combine it with mashed potatoes, which is high in GI will balance your portion of carbohydrates. Do you and a hearty bowl of salad and food after your workout will be perfect.
Chocolate low fat milk helps athletes to quickly recover their shape after heavy workouts and maintain muscle, according to physiologists from the University James Madison.
The players involved in the experiment for a few weeks after they drank intensive training chocolate milk instead of other beverages. Physicians have found that after consuming chocolate milk levels of creatine kinase in human athletes has fallen.
The results show positive effects of chocolate milk for recovery of damaged muscles after waning sports training. It has many advantages over other sports drinks due to high levels of nutrients, say U.S. doctors.
According to them after exercising one or two cups of milk, rich in protein, strengthens muscles and reduces the damage caused by exercise. Nutritionists advise to drink three cups a day, skim milk, regardless of the level of physical activity.
1. Protein
As you may have noticed in many of the articles on the site, we whey protein after a workout is just mandatory. The reason for this is that it provides the necessary amino acids that you need for recovery after training.
During exercise we fall into a catabolic state, which means that our muscles are broken. Although this sounds like a bad thing, but it is not. This is a mandatory process can then muscles then become stronger and grow.
There are many products which are designed to deal with a catabolic process, but nothing can be compared with the whey protein. Whether you want muscle size or just shape them better, he is a fantastic source of amino
acids and is required for men and for women. The market has a variety of quality brands
that offer whey protein, the choice is yours.
2.Fruits
Since we are using sugar as the main source of fuel for our muscles after workout it is in deficit, and this is not good if you want muscle growth. Many studies have shown that the problem is that the muscles are not able to recover and store this sugar as energy for your next workout.
In other words, your muscles tested sugar starvation especially in the hours after exercise. If you do not provide this sugar, they will not be able to recover and be sufficiently robust for the next workout.
Great idea would be to mix the fruit with your whey protein - banana, blueberries, berries, etc.
3.Omega 3 or fish as a food supplement
We hope that you know the benefits of Omega 3 since we wrote about it. It is best if you have time to prepare fish for after a workout, if not, Omega 3 supplementation is an excellent choice.
Eating fish or taking omega-3 will reduce muscle inflammation and muscle pain in general, but will also recover - quick.
Building healthy eating habits is not as complicated and confusing, as many believe, and need not necessarily be a challenge. In support of this statement we present tips on how to eat sensibly and to switch to a healthy diet. VARIED AND NATURAL FOODS
The first principle of a healthy diet states to adopt a variety of foods as foods provide variety and important nutrients for the body, good for overall health. Due to the lack of variety in food, many people in today's society are overweight, which a few decades ago was unknown to the world.
Eat fruits, vegetables, whole grains and legumes are rich in complex carbohydrates, fiber, vitamins and minerals which in turn are low in fat, and very importantly - low in cholesterol. These foods should provide the majority of your day's calories and the remaining calories should come primarily from low-fat dairy products, lean meat and poultry, and of course - fish.
By following these tips, it does not mean you have to deprive yourself of your favorite and not-so-healthy foods. While your diet consists mostly of foods low in fat and includes complex carbohydrates, it could easily feed a chocolate or your favorite hamburger.
A healthy diet also gives you an opportunity to try new foods and new. Try and turn in your diet healthier products such as vegetables, fruits or grains that have not tasted before, or were not part of your daily menu.
Remember that a healthy diet should not be boring or test, it should be your pleasure!
GUIDELINES FOR HEALTHY EATING
- Balanced amount of protein and fat
- Limit your intake of saturated fat
- Consume foods rich in complex carbohydrates
- Limit your sugar intake
- Make sure you include enough green, orange and yellow fruits and vegetables in their daily
- Variety
- Limit sodium intake
- Try to provide the body with its necessary vitamins and minerals from food
- Maintain optimal body weight
- Enjoy the food
Most people who actively play sport feel partially guilty for having spent long minutes in effort to melt calories, and then sit down and greedily eat.
