Skipping a meal after training is one of the biggest mistakes you can make in fitness. Unfortunately, many people think that if they do not eat food after a workout they will reduce the daily intake of calories in the body. Which is actually the time when the body needs the most nutrients.
Carefully selected nutrients, not any food.
Why is the food you consume after training so important?
When we train, our body spends energy, right?
Where does the energy come from?
The carbohydrates and sugars we ingest during the day are stored in the liver in the form of glycogen.
When the muscular system requires energy during exercise, the body converts this glycogen into glucose and uses it as a source of energy.
Thus glycogen stores are consumed and the body needs these supplies to be replenished after physical activity so that it can continue to function normally.
Also, exercise causes small tears of muscle fibers that are then regenerated, resulting in muscle growth.
Although this regeneration is a natural process of the body, after exercise we have to provide the appropriate foods that will help them in this process.
Otherwise it will drain the stocks of vitamins and minerals that you need to maintain your health.
Therefore, if you do not eat food after training, which will help the body recover, in time you start to disrupt your health. Which is completely opposite to the whole point of fitness.
Which foods should you consume after training?
Your meal after training should include proteins, carbohydrates, healthy fats and vitamins.
By including a good source of protein in your meal, you will help the muscle system regenerate and show maximum results from your training.
But, undoubtedly, best way to give the body the amount of protein required without bringing unnecessary fat is whey protein.
It is different from all other types of proteins because it decomposes itself quickly and absorbs in the body.
Which means that your muscles will get all the necessary ingredients in a very short time and recover.
Those who are trying to get rid of excess pounds will surely be wondering why exactly “hated” carbohydrates should be part of the meal after training.
Yes, it is true that you need to avoid them, but here we are not talking about any carbohydrates. Rather about simple carbohydrates that quickly decompose and complement the glycogen stores in your body.
The best choice for such carbohydrates is dextrose and maltodextrin.
They quickly absorb and return the energy to the body when needed. But keep in mind that they are intended for athletes who have intensive training.
So if you are a beginner in fitness or in any sport, ask your trainer how often to consume them.
To get back into shape quickly after a workout, you need healthy fats. You can find them in nuts or in peanut butter.
The butter contains mono and polyunsaturated fats that your body needs, as well as proteins and carbohydrates.
So you do not need to overdo it with the amount you consume after training because you can slow down the pathway of nutrients to muscle cells.
Vitamins and minerals will help you maintain your health in a top form by feeding your body and helping it recover after an abrupt use of energy during a workout.
You can enter them through supplements or through fruits and vegetables.
But keep in mind that with fruits and vegetables you will add extra sugars. These extra sugars may exceed the amount that is provided in your diet.
Therefore, I recommend to talk to your trainer again before turning on creativity and start experimenting with ingredients and flavors in your shake after a workout.