What to eat after exercise

The correct choice of food after physical exertion depends on whether we will be stronger and more tired. AND Here are some guidelines that give experienced nutritionists.

Eating after training

After intense physical activity we need a liquid and carbohydrates. goal power after training is to replace the It is the "fuel" in the body, which we have used in the physical exertion. The human body is very well recognizes this "fuel" and quickly replaces.

In order to determine which the amount of fluid to drink, it is best to weigh yourself before and after training. You need to drink half a liter of water for every kilogram lost. As for carbohydrates, their replenishment should be conducted on the basis of one and a half grams per kilogram. So if you weigh 59 kilograms, you will need 90 grams of carbohydrates.

Contrary to popular belief, proteins are not necessarily included in the meals after training . Protein foods, or concentrated protein in the form of protein shakes is important for people who are long time engaged in weight exercises "pumping up the muscles."

It is important to receive the fluid and carbohydrates for 30 minutes after exercise - this is the period when the body is most ready for use these nutrients. Therefore, immediately to get out of the gym a snack, and do not wait for the moment when you come back home. Eat a small piece of whole-wheat bread, drink smoothies, eat nuts, seeds, dried fruits, vegetables, hummus or crackers with cheese. But avoid foods rich in fats or fibers - they slow digestion.

Milk chocolate is a great drink for people involved in sports, because it combines a good balance proteins and carbohydrates. Here, approximately 1 gram of protein accounts for 3 grams carbohydrates - a perfect diet to recuperate after sport. In addition milk is liquid, so all you need to get you one drink. If you do not digest milk and dairy products, try to replace it with flavored soy drink or almond milk. (READ MORE)

Healthy eating

Go back to the main page