You probably have many questions about the training schedule you are going to do the next few days, or about the exercises you will perform for your next workout. But there is an even more important question, which should be part of your preparation: how to make a post-workout recovery? Any good athlete will tell you: training is only one part of your preparation. If you do not recover from your hard workout, you will not get the best of yourself. Eating healthy is an essential part of bodybuilding. To manage your diet, here are some sports nutrition tips to help you to get a fast post-workout recovery.
The aim is to replace the nutrients you lost when you trained, and to provide all the necessary ones for your body, so that it can build muscle. Without these nutrients, your body will destroy its own muscle tissue to provide energy recovery. To avoid this, you need to consume these three essential nutrients:
Consisting of amino acids, these construction blocks for lean muscle mass are simply essential for recovery. The rule is simple: as soon as the protein is consumed after exercise, as soon as the muscles can recover and adapt to the stress of training. There are many sources of protein: Milk products, fish, meat, chicken, sea food, eggs, beans, etc. The more variety the better is for your body. A great list of high-protein foods can be discovered here.
Many amateur athletes do not realize that carbohydrates are also important for the recovery of proteins. You need carbs to restore your muscle glycogen levels. Your ability to train at your best in the following days will be limited if you do not replace your stock quickly and completely. Your immune system also needs carbohydrates to function properly. Without proper recovery, you may fall ill leading to overtraining. This can be disastrous when preparing you for a competition.
Electrolytes and Water
During the exercise, when you sweat, your body loses a lot of electrolytes and water. To ensure a good recovery, electrolytes and water must be replaced to help your muscles and cells to function effectively. Most people know that dehydration is not good, but you’d be scared to know how mild dehydration hinders your performance: 2% lack of water can decrease your strength by 20%!
How To Recover?
Bring these nutrients into your body as quickly as possible is essential when the time between sessions is short (more than 3 workouts per week.) Solid foods take longer to digest, while liquid foods are quickly absorbed. The protein shakes are probably the best and most convenient ways to start your recovery. Of course, if you have several days of recovery (3 days or less of training a week), the time will be less important to you, and you can afford to direct you more on solid food. Good lean meats like chicken with quinoa is an excellent source of protein and carbohydrates for dinner.
Practical Tips For Post-Workout Recovery
Carefully choose your carbohydrates after training. Carbs glycemic index above are released quickly into the blood, which means they help to quickly replenish glycogen stores in the muscles. Eating white pasta, white rice or white bread will be appropriate at this time.
Avoid high-fiber whole food which are slower to metabolize. This type of food needs to be included in your diet, but it is best to be removed from your recovery meal. Your protein source should ideally be composed of the greatest number of amino acids (especially with the essential amino acids), with rapid absorption. Red meat is an example of a high fat source of protein with a slow absorption rate. Skinless chicken is recommended, with turkey, fish, soy and eggs.
A simple meal after training: three white boiled eggs with two slices of white bread. With that you have: High carbs (bread), lean protein from the egg and a little salt in bread. If you sweat a lot during your training, you can add a little salt with eggs to help replace sodium lost through sweating. Just do not forget to drink water!