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Sports recovery through nutrition and diet

What to eat to recover better after sport

Nutrition is an important element whatever your objectives in a sporting activity, gaining mass, losing weight, refining your figure, being in better health Whether you are a professional or an amateur, recovery is an important phase of exercise not to be overlooked!!


Why eat after exercise?


What is at stake here is the recovery of muscles and joints once they have worked well. Depending on the intensity and duration of the effort, they will need to rebuild themselves, to become stronger. It is during the first hour after an effort that it is crucial to recover well. In fact, waste disposal and rehydration are a priority. The toxins and acids formed during exercise disrupt cell function. Dehydration causes problems with food intake and muscle recovery. During these first hours, the muscles need glucose and BCAAs for their recovery, because they have suffered a loss of glycogen and a breakage of their fibers. The meal after your workout must remain digestible so as not to have too much digestion, the intake must therefore be measured and light in fat. The purpose of this meal is to restore energy stocks by adding starches..



What to eat after exercise


The objective is therefore to fill the gaps and the expenses that your body has provided during the effort. Choosing the right ingredients is therefore essential, it is not just a question of throwing yourself into the first fast food to fill your stomach, simple and balanced foods will do the trick perfectly.
After sport, you must first absolutely start by hydrating yourself. Indeed, while your training session has been intense or long, you have lost a lot of water, especially through sweating and breathing. Before eating, the priority will therefore be to drink enough water, 500 mL of mineral water to regain the lost nutrients. Be careful though, it is essential to hydrate before, during and after exercise. Do not wait to be thirsty to drink because it is already one of the advanced signs of dehydration. Carbohydrates to recreate the energy stores of your muscles (muscle glycogen). It's usually pretty well done: bananas, dates, homemade smoothie, etc. will do. Eating protein, this enzyme is the very basis of building your muscles. Thanks to this, they can develop and be supported in times of caloric deficit. Protein is essential during this recovery phase. Indeed, amino acids from proteins have been used during your sports session, thus causing micro-lesions of muscle tissue. It is therefore essential to repair them. Thevegetable proteins are also a very good way to compensate for this lack.
Avoid white flour, sugar and fatty acids because your body does not use them. These nutrients must remain rare and punctual in your diet and above all not end up in your post-workout meal because they in no way help your body to recover.
What really helps your body recover after exercise are whole grains, raw cocoa, as much fresh, unprocessed food as possible. A sufficient daily intake of all the nutrients your body needs is therefore essential.


In all this, what exactly should you eat??



If you have to choose a small snack right after the effort, opt for a fruit rich in carbohydrates, such as bananas for example. Rolled oats are also excellent because oats are rich in protein, carbohydrates and vitamins. You will quickly regain energy and avoid this feeling of fatigue felt after a sports session. Coconut water can also be recommended, a natural drink rich in nutrients, recommended for athletes.
If you practice sport in the morning, after your session, prepare a quality breakfast: eggs for protein, rye bread or even cereals with milk. Also remember to rehydrate yourself by drinking enough still or sparkling water according to your desire.
For a meal at noon or in the evening after a training session, choose fish because it is rich in fatty acids and omega 3, which are excellent for the heart. Accompany it with brown rice or quinoa, rich in vitamins and complex carbohydrates that will help your body produce energy.
A product that will allow you to find all the elements spent during your training is thePOST-TRAININGproduced by us, you will findvegetable proteins, microalgae, glycine and BCAA. It's our perfect post-workout product that provides you with calcium, vitamin C and magnesium to help support normal energy metabolism.


Photographie de produits sains pour la récupération avec des haltères

References

Why is the recovery phase necessary?https://www.lexpress.fr/styles/forme/recuperation-apres-le-sport-pourquoi-c-est-necessaire_1942627.html


The basic needs of the athletehttps://www.passeportsante.net/fr/Actualites/Dossiers/ArticleComplementaire.aspxdoc=sports_besoins_base_do


Nutrition for athletes after exercise https://sante.lefigaro.fr/mieux-etre/nutrition-pratique/alimentation-sportif/apres-leffort


Immediate recovery snackhttps://www.irbms.com/la-collation-de-recuperation-immediate/


Foods to favor to facilitate muscle recoveryhttps://www.sportenine.fr/les-tutos-prepa-recup/les-conseils-sportifs-boiron/quels-alimentations-privilegier-pour-faciliter-la-recuperation-musculaire


Eat to keep the linehttps://www.consoglobe.com/manger-apres-le-sport-garder-la-ligne-cg


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