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What to eat after training for optimal recovery
One of the questions that assail any athlete is What should eat after training? Will you help improve performance and recovery? Or on the contrary, does it matter what is eaten? Will the result be the same?
In this article we will try to give advice on "What to eat after exercising" to accelerate muscle recovery, replace energy and improve performance, whether you train to gain background, strength or both capabilities.
After a training session, the agency enters an important phase: The recovery. It doesn't matter if you practice a resistance sport (triathlon, cycling, swimming), strength (haleterophilia, powerlifting) or hybrid sports such as crossfit. What is eaten after training directly influences performance, muscle adaptation even in injury prevention. That's why, Post-learning nutrition should be a key and strategic point.
Why is food key after training?
During exercise, the body totally or partially exhausts glycogen deposits, generates muscle microlesions, loses fluids and suffers oxidative stress. Sports recovery does not occur by magic, it depends largely on the nutrients that are provided just after training.
An adequate food after training allows the following:
- Restore muscle glycogen to have energy available for moderate or high intensity in the next session.
- Stimulate protein synthesis and muscle regeneration.
- Rehydrate the organism and replenish electrolytes.
- Control inflammation and oxidative stress.
- Avoid muscle catabolism in disciplines with high volume of training or caloric deficit.
- Prepare the body for the next training, allowing to arrive with better physical, mental and physiological conditions.
The latter is especially important: The better you recover today, the better you can train tomorrow. And if you train better, the stimulus will be more effective, which translates into more solid adaptations at muscular, cardiovascular and neurometabolic level. In summary: Recovery is not just repairing, it is progressing.
What changes between resistance sports, strength or hybrids?
Although the basis of post-training food is similar in all cases, there are nuances:
- In resistance sports, it is prioritized Energy recovery (glycogen), hydration and antioxidant protection, although without forgetting the protein if the training has been very long or demanding.
- In strength sports, the approach goes more towards muscle repair and protein synthesis.
- In sports such as crossfit or functional training, which combines both qualities, it is needed A complete strategy: proteins, carbohydrates and anti -inflammatory micronutrients.
When and how to eat after exercise
Some studies indicate a Metabolic window between 30 and 60 minutes after training in which the body is more receptive to nutrients. During that time, insulin acts more effectively and muscles absorb better glucose and amino acids.
The ideal is not to delay food for more than two hours to recover after exercise. This is especially important to train twice a day or you have very demanding sessions. A good recovery accelerates the adaptation process and allows to maintain the quality of training day after day.
Thus, a recommendation is that you prepare a snack or recovery to take it after training sessions, instead of staying in "fasting." Later we will give some examples.
Ideal composition of post-training meals
1. Carbohydrates post-management
Indispensable to replace muscle glycogen. In resistance and Crossfit sports, where they run out more, they are even more important. In strength sports, although the expense is lower, they are also recommended to facilitate protein synthesis.
General recommendation: 1 to 1.2 g of carbohydrates per kg of body weight if the exercise was intense or lasted more than 60-90 minutes.
Recommended foods: rice, pasta, oatmeal, whole wheat bread, potato, fruits, fruit milkshakes.
Recovering glycogen not only avoids fatigue, but allows you to train with more intensity and efficiency in the next session.
2. Proteins after training
Essential for muscle recovery and growth. In all sports, but especially in strength and Crossfit, you have to ensure a good protein intake after training. Also in resistance sports if training has been very long.
- Recommended amount: 20 to 30 g of high biological value protein.
- Recommended sources: Chicken, egg whites, Greek yogurt, fish, milk, powdered protein, tofu, legumes.
A good balance between proteins and carbohydrates enhances the synthesis of muscle proteins and promotes a better adaptation to repeated training.
3. Vitamins and antioxidant and anti -inflammatory minerals
Exercise generates controlled inflammation and oxidative stress, processes that help adaptation, but if they are exaggerated or not regulated, harm the recovery. That is why it is key to include food with antioxidant and anti -inflammatory micronutrients.
- Vitamin C (citrus, kiwi, strawberries, peppers).
- Vitamin E (spinach, nuts).
- Polyphenols (blueberries, cherries, green tea, cocoa).
- Zinc and magnesium (legumes, shellfish, nuts, whole grains).
- Selenium (nuts from Brazil, shellfish, eggs).
These food for recovery help maintain a balanced internal environment, reducing stress that can limit performance to the medium term.
4. Post-training hydration
Recovering water balance is fundamental, especially if it has been sweated a lot.
- Rehydrated with water, drinks with electrolytes or coconut water.
- It includes sodium, potassium and magnesium if there was significant loss of sweat or cramps.
Correct post-training hydration allows regeneration processes to occur more efficiently and that the cardiovascular system recovers its normality more quickly.
It is recommended to replace at least 150% of the loss of liquids that occurred during training.
Examples of post-training meals according to the type of sport
Endurance
- Greek yogurt bowl with oatmeal, banana and red fruits.
- Integral rice with cooked egg and sauteed spinach.
- Smoothie with milk, serum protein, mango and turmeric.
Force
- Clear tortilla with whole wheat bread and natural juice.
- Salmon fillet with cooked potato and broccoli.
- Boothing bowl with honey and forest fruits.
Crossfit or combined sports
- Rice salad with chicken breast, grated carrot, arugula and lemon juice.
- Wrap of turkey with hummus, spinach and mango.
- POST-PROTENING WITH PROTEINE, AVENA, CLAINS AND CHIA SEEDS.
Some of these examples can be used as a snack, if training is located "between hours" and others may be food / dinner if training ends close to any of them.
As Final conclusion You could say: Recovery is a powerful tool to improve
The food to optimize recovery not only repairs what training wears out, also prepares the land to train better the next day. And that is the key: whoever recovers better, trains better. And who trains better, progresses more.
Remember to include post training in your meals:
- Carbohydrates to recharge energy.
- Proteins to repair muscle tissue.
- Micronutrients with antioxidant and anti -inflammatory function.
- Hydration with water and electrolytes.
Plan your post-training food with the same seriousness with which you plan your routines. Eating well after training is an investment in your future performance.
Also remember that there are professionals who are dedicated to sports nutrition and can help you and advise you to achieve your achievements and objectives.
