What to eat after physical exercises

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Overview

Meal taken after physical exercises, should be the most important meal of the day for anyone interested in nutrition or wants to build muscle, lose weight or just tone the body.

There are very many recommendations on foods to be consumed during this meal, which is not easy choosing the best foods for post workout meal.

Not to mention the variety of shakes and supplements available, how they can be combined with the rest of the diet, advice on what should or should not consume immediately after training.

Well, the truth is that once you understand what your body needs (and what does not need) after training, how needs and what kind of foods, meal after training will probably become the simplest mass of the day.


Contents

1. Overview
2. What should and should not eat after exercise
3. Optimal types and amounts of proteins and carbohydrates
4. The best sources of protein for this meal of the day


What should and should not eat after exercise

Apart from water (which already should know that you need) can be consumed foods containing protein and carbohydrates, not fat! Although fat has to be a present in a certain measure in anyone nutrition, meal after every workout should not contain fat because fat slows digestion.

In this case, it will aggravate the digestion of proteins and carbohydrates, the exact opposite of why the body needs after a workout. If possible, the best thing would be to be able to eat about 30 minutes after your workout.


Optimal types and amounts of proteins and carbohydrates

If you dine as soon as possible after the end of training, does not automatically mean that the food will be digested as quickly. Although foods like chicken, red meat, fish and eggs are good sources of protein are not the best alternative dishes that can be eaten after exercise.

These products are solid foods; solids and proteins are digested slowly. So even if you have entered in these meals a solid food rich in protein, will be a long time before proteins were digested and are ready to be used by the body.


The best sources of protein for this meal of the day

Ideal source of protein after exercise training remains the form of whey mixed with only one type of liquid (usually water) and is ready for consumption.

A whey protein shake will be digested by the body much faster than a solid food for two reasons:

1. Liquid meals digest faster than solid foods.

2. Whey protein is the most quickly digested form of protein.

This makes whey protein to be mostly election the official source of protein post workout. Try to consume between 0.15-0.25 grams of protein per kilogram of body weight (70 kg person have to aim about 20 grams of protein).

Overweight people should calculate the amount of protein post workout depending on the number of pounds you wish to achieve, rather than their current weight – when doing this calculation.

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