This is a very important question today!
Even if you are amateur athlete or top athlete: For everybody, nutrition after workout is very important for your body for a better recovery.
« OPTIMAL RECOVERY = GOOD NUTRITION AFTER WORKOUT »
Your body has to regenerate; therefore, you have to prefer the supply of certain foodstuffs.
Of course, you have to listen to your body because we are all different but you have to observe some basic points.
NAMELY :
Hydaratation and mineralization
Depending if the workout is inside or outside you will loose more or less water. Outside it depends on the weather too.
The loss of minerals (sodium, potassium, magnesium, etc.) because of the sweating can be important depending on the person. This is very individual.
You should prefer drinks rich in proteins, carbohydrates and water to hydrate your body enough.
Fill glycogen stores up
The supply of carbohydrates after workout is very important. The glycogen stores has to be filled up. It means you have to ingest glucose and fructose. The first one serves to fill up the muscular glycogen stores and the second one serves to fill up the liver glycogen stores. The supply of carbohydrates at the beginning of the recovery phase is important to improve the protein synthesis.
Support the reconstruction of muscles
The supply of proteins after workout is significant to avoid a destruction of different tissues (muscles, bones, etc.). You will support the reconstruction of muscles with it.
Pay attention to be not too excessive because your body cannot store the proteins and will transform it into fat.
These nutrients you have to ingest during the 30 minutes after workout.
The faster you ingest it the more is the renewed quantity. This we call a:
« METABOLISM WINDOW »
which begins to close slowly after 30 minutes (peak) and which is completely closed 4 hours after workout!
We prefer solid food supplying the regeneration of the organism:
Dry fruits or oleaginous fruits, fresh raw or boiled mature fruits, cereals (rice, quinoa, bred, etc.), milk products with more or less sugar (honey, jam, etc.), eggs, chicken breast, homemade sandwich, etc.
Do not forget to hydrate with bicarbonate water.
It is up to you to arrange your personal after workout – snack following my recommendations and your particular needs!
Enjoy your workout and Bon appetit!
