Three simple rules for a great post-workout meal
Are carbohydrates, proteins and fluids are the pillars of a post-training meal?
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When it comes to doing the exercise, I am not someone who cares about maximizing my performance or hacking my biology – I just want to move and challenge my body. So you can imagine how much I thought in meals after training. But training for a half -marathon taught me how important it is to fill up on my body – and why it doesn’t have to be complicated.
To be clear, with regard to nutrition after training, needs differ depending on the type of exercise you make, duration of duration and factors such as age, sex and genetics. That said, an April review in Sports medicine have found solid evidence of three interventions in muscle recovery and better performance. I see them as the pillars of a post-training meal.
The first is carbohydrates. During the exercise, the body plunges into its energy reserves in the liver and muscles. Filling them is crucial to avoid new muscle degradation and to make sure you have enough fuel for your next training. Carbohydrates are the most effective option because your body quickly converts them into energy.
The examination recommends that within 4 hours after an intense exercise, athletes should consume between 1 and 1.2 grams of carbohydrates per kilogram of body weight each hour. This is almost what most adults eat in one day, so this advice may be better reserved for athletes. Even thus, taking a snack or a meal rich in carbohydrates after exercise is probably a good idea. Choose something that contains both glucose and fructose: glucose restores energy in the muscles and fructose reconstitutes the reserves in the liver. The fruit ticks the two boxes, so it’s ideal.
The second pillar is proteins, essential for muscle recovery. Associating it with carbohydrates also seems to increase performance. A study of eight athletes from 2016 revealed that those who ate both within 2 hours of the hard bicycle could run on average 14 minutes more during their next training compared to those who have only eaten carbohydrates. The amount of protein is also greater than when you eat it. THE Sports medicine The review suggests 20 to 40 grams of protein after working – roughly only in a portion of chicken or protein powder.
Finally, but above all, liquids. You can stick to the water, but other drinks can be more effective. For example, a study of 72 men (also in 2016) revealed that oral rehydration solutions, milk and orange juice were better for hydration than water because they contain electrolytes that help your body absorb and retain liquids. Tea, coffee, sodas and even blonde beer were as effective as water. I do not say having a pint after the exercise, but if the water does not use, a drink that you like should do the trick.
I always opt for simplicity, but now I aim for these three pillars. My go-to is a smoothie with frozen fruits, orange juice and protein powder. It is not perfectly optimized, but it is a step in place. And after a race, he always hits the place.
Grace Wade is a health journalist for the new scientist based in the United States
For other projects, visit Newscientist.com/maker
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