Nutrition for post-workout recovery

Carbohydrates

Carbohydrates are one of the main sources of energy. The substances allow you to quickly obtain glucose - the sugar needed for sports, especially at high intensity, sudden movements and working with heavy weights. The storage form of glucose, glycogen, is found primarily in the muscles for quick use. After completing the exercise, energy reserves are depleted, and the body begins to absorb carbohydrates at twice the rate.

Along with glucose, muscles consume water and nutrients, which help replenish lost reserves. You can think of it as a sponge ready to absorb micronutrients.

Squirrels

Protein intake is key to maintaining and building muscle mass. The substance may become even more important after exercise, especially strength training.

During training, muscle fibers are injured and protein in the body is destroyed. To correct the damage, you need to include a quality source of amino acids in your diet. In fact, adding protein is a way to build muscle. The process of protein synthesis is responsible for this. New tissues replace those that “failed” after microtrauma.

If you do not provide a sufficient amount of amino acids in the menu, then loss of muscle mass and loss of tone may occur, which will negatively affect physical fitness.

Post-workout recovery protein foods are thought to help repair damaged muscles. This leads to a potential increase in strength, endurance, and overall muscle mass.

Liquid, liquid and more liquid

Just as important as glycogen is fluid replenishment. And just as post-workout nutrition helps your future workouts, post-workout fluids impact how you feel during future workouts. If you don't get enough fluids after your workout, you'll be slightly dehydrated before your next workout. Dehydration begins to accumulate gradually, and you may suddenly find yourself with acute or even chronic dehydration.

One quick and easy way to determine how much fluid you need is to weigh yourself before and after your workout. For every 500 grams of weight lost during exercise, drink 500-750 ml of water. Yes, it sounds like a lot, but it is necessary to provide the body with enough fluid.

In addition to water, your body may require additional electrolytes (sodium-potassium-magnesium-calcium) after training - the need for them depends on the duration, intensity, weather and other conditions of training. Electrolytes are available in easy-to-take capsules, and you can easily add them to your post-workout drink.

If you're looking for peak performance through proper recovery, follow these nutrition tips!

Original article

Translation - Olga Polyakova

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Fats

Although fat is burned during exercise and becomes a source of energy 40 minutes after the start, it does not need to be replenished after the gym. Mainly because the body has abundant reserves, and it is very unlikely that the “pantries” will be depleted after one session.

Rapid absorption of nutrients leads to better recovery, and fat slows down the absorption of certain substances, such as carbohydrates. Therefore, it is recommended to choose foods low in fat.

But some scientists question this advice, suggesting that consuming fat does not have a negative impact on recovery. In addition, the substances have anti-inflammatory properties, which may help reduce swelling after exercise.

There is no need to completely give up foods containing fat. Rational limits must be set.

Recovery after illness

It is well known that recovery from illness is a rather long process. And, of course, any of us wants this process to speed up and our strength to return as quickly as possible. In this case, you need to pay special attention to nutrition after illness.

Many have encountered situations when one of their loved ones ended up in the hospital, and we were faced with the question of what to bring to the patient. First of all, the idea of ​​tasty and healthy products comes to mind. However, not all immune-boosting foods are created equal. The Nutricia group of companies has developed a specialized balanced diet to strengthen the immune system and provide nutritional support to the body at any age, ensuring a speedy recovery from illness.

During illness, people very often lose their appetite and become especially weakened. In such cases, doctors always recommend enriching the diet to improve immunity, as well as to ensure that the body receives the right amount of vitamins and microelements. You also need a sufficient set of proteins, fats and carbohydrates, which provide the necessary energy and strength in the fight against the disease. What to do if you have no appetite? How to balance nutrition with a weakened immune system? The solution can be very simple - specialized nutrition after illness and beyond, which is not only tasty (chocolate, strawberry, vanilla and other flavors), but also healthy.

In what other cases can specialized nutrition be used? For example, to activate the body in a stressful situation. We all know that the stress to which all residents of big cities are exposed has a negative impact not only on a person’s psychological state, but also on a person’s physical health. They are the main risk factors for the manifestation and exacerbation of many diseases. Against the background of stress, even a common cold can overtake us at the most inopportune moment.

To prevent your immune system from weakening during hard work, specialized nutrition will help, which will restore your immunity and give you a boost of energy!

The Nutricia group of companies produces ready-to-use products called Nutridrink Compact. Nutridrink Compact is produced in Europe (Holland) and is suitable as the only or additional nutrition after an illness and not only. Nutridrink Compact is available in various flavors: coffee, strawberry, vanilla. Small volume sterile portion packs with a straw are very convenient for patients with reduced appetite. Nutridrink Compact is a liquid, ready-to-use specialized nutrition to boost immunity for people with increased needs for protein, energy, and vitamins. Nutridnik helps restore and maintain physical activity, improve immune status and reduce the risk of infections.

The combination of tasty, ready-to-use, balanced medicinal products will allow you to diversify your diet, speed up recovery from illness, and also improve the quality of life.
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Meal time

There is a lot of debate about whether there is a time limit for post-workout recovery nutrition to have the greatest effect. Many people may have heard the term “anabolic window”. What is this?

Muscles need fuel after the gym, and blood flow increases. When physical activity is completed, the body must replenish costs within 60 minutes. This hour is called the anabolic window.

In fact, there is no conclusive research showing exactly when to eat. Amateurs don’t care much about this, but professionals traditionally strive to eat within an hour after finishing a workout.

What if the theory is true? Then it is better to really choose an interval for eating at 20-60 minutes after completing classes.

How much and when?

Now that we've discussed the importance of carbohydrates and protein for post-workout recovery, the question is, how much should you ideally have? Research suggests the optimal carbohydrate to protein ratio is 4:1 or 5:1. This means that for every 4-5 grams of carbohydrates there should be 1 gram of protein.

More protein than this ratio slows down glycogen storage and fluid replenishment, both of which are quite detrimental to the recovery process.

“Very often, athletes believe that protein, the more, the better, is the basis for recovery. It's not like that at all."

Ready-to-eat nutritional drinks are good sources of calories and essential nutrients and are easily digestible. For example, a serving of a sports recovery drink containing 10 grams of protein and 40-50 grams of carbohydrates would be ideal for replenishing glycogen.

In terms of timing, ideally your glycogen replenishment meal should be consumed 15-30 minutes after the end of your workout.

Best Products

There is a wide range of nutritious foods that can meet your needs. Let's talk about the best options.

Simple and complex carbohydrates

Carbohydrates can be found almost everywhere. But not all of them are equally useful. The main sources of energy are found in sugary foods and everything that grows from the earth, including fruits, vegetables and grains.

All carbohydrates help fuel you, but some work faster than others. Simple ones, such as those found in white rice and sugar, are able to deliver glucose to the muscles at maximum speed. Complex ones provide more “time-stretched” energy.

Some of the best carbohydrate foods include:

• White rice.
• Potato.
• Pasta.
• Bread.
• Chocolate milk.
• Fruits.
• Oats.

Low Fat Proteins

The best foods for quick post-workout recovery are proteins. They contain all the essential AMK - amino acids. Proteins typically come from meat and fish, as well as some plants such as soy.

Dairy products may offer unique benefits due to their high levels of complete protein, simple carbohydrates, and hormones that have a positive effect on muscle gain.

There are proteins with the following types of release:

1. Slow.
2. Fast.

The former, such as casein, supply small amounts of amino acids for a longer period of time after consumption. The latter, for example, whey protein, are absorbed and begin to act instantly.

Scientists believe that taking both types of protein is most preferable. Fortunately, most foods contain both fast and slow proteins at the same time.

Here are some of the best complete protein options to consider:

• Chicken.
• Turkey.
• Shrimps.
• Fish.
• Beef.
• Cottage cheese.
• Greek yogurt.
• Eggs.
• Cheese.

Unsaturated fats

Healthy fats, especially omega-3s, act as powerful anti-inflammatory agents. They have a beneficial effect on the heart. Some studies show that it is for this reason that substances can improve performance.

Post-workout recovery foods that contain fat:

• Salmon.
• Avocado.
• Flax-seed.
• Chia seeds.
• Nuts and nut butter.

Foods with high nutritional value

Micronutrients, known as vitamins and minerals, can help support recovery. Foods high in antioxidants, such as vitamins E and C, are especially beneficial. Foods with potassium and magnesium are a good help for the body. And zinc is indispensable for accelerating muscle synthesis.

The easiest way to make sure your body is getting enough micronutrients is to include fruits and vegetables in your diet every day. Here are some great nutrient-rich food options:

• Greens with dark leaves.
• Carrot.
• Broccoli.
• Mussels.
• Berries.
• Bitter chocolate.
• Beans.

Cherry

Cherries are the most antioxidant-rich berry on earth. But in most experiments that proved the positive effect of cherries on athletes, not the fruits were used, but only their juice. The thing is that it contains a high concentration of anti-inflammatory substances, such as anthocyanins.

What the Science Says: Matt Fitzgerald cites a 2010 study of 20 amateur marathon runners in his book Eating for Champions. Each of them drank either cherry juice or a placebo daily for 5 days before the London Marathon. The same thing happened on the day of the race and for several days after it. Subjects who drank cherry juice reported less muscle fatigue immediately after finishing the marathon. It also turned out that the level of inflammatory processes in their bodies was lower, and they recovered faster after the race. Cherries also help increase the level of the sleep hormone melatonin in the body, so you can rest better after training.

Diet example

Here are some simple nutritional examples to speed up muscle recovery after an intense workout. They can be used to get the right combination of carbohydrates, proteins, healthy fats:

• Greek yogurt with fresh fruit and honey.
• Cottage cheese with banana.
• Scrambled eggs and toast.
• Mashed potatoes and chicken.
• Marinated shrimp with rice.
• Assorted cereals with salmon.
• Boiled chicken fillet with herbs.

Goals

Athletes have 3 main goals:

1. Fat loss.
2. Muscle building.
3. Increased endurance.

Let's talk about how products for quick muscle recovery after a workout help you achieve a certain goal.

Fat Loss

BJU: 40/35/25.

The main goal is to reduce your carbohydrate intake. This may cause some difficulties. It is difficult to maintain a routine when you play sports. Therefore, a number of factors need to be taken into account:

• How many calories have already entered the body?
• Did you eat before training?
• How long did the physical activity last?

You need to roughly calculate your energy consumption so that you don’t overdo it with carbohydrates and fats.

Muscle building

BJU: 30/30/40.

Without consuming the right amount of proteins and carbohydrates, muscle growth is impossible. Therefore, the level of sufficient consumption should be taken into account:

• Proteins: 0.3-0.5 g per kg of weight.
• Carbohydrates: 1-1.5 g per kg of weight.

It turns out that for an athlete weighing 80 kg, 24-40 g of protein and 80-120 g of carbohydrates will be enough.

Other Important Recommendations

In addition to correcting the diet, experts recommend adhering to the following rules:

1. Drink at least 2 liters of water. When the salt balance is disturbed, the entire digestive system experiences increased stress. And excess sodium begins to act as a toxin on the nervous system. For more information on why the brain needs water, see a separate article.
2. Walk outdoors as often as possible. The body receives a significant proportion of its energy from oxygen. And the higher the blood oxygen saturation, the higher the brain performance.
3. Eat energizing fruits and vegetables as often as possible. They contain fiber - with its help, intestinal motility is accelerated, food is fully absorbed.