Although both recently completed the exercise, of course for professional athletes nutritional needs differ from those who only exercise twice a week. But, certainly after exercise, the body needs a healthy meal to restore tired bodies after exercise.
Cynthia Sass, MPH, RD, a sports nutritionist reveals, six rules need to be followed to prevent you overeat after exercise, so your exercise not wasted
1. Eat after 30-60 minutes of exercise
If you do strenuous exercise, try to eat foods “restored” as soon as possible. Exercise puts stress on the muscles, joints, and bones, but it also uses the nutrients your body during exercise.
Thus, the food after exercise is useful to restore what has been lost from your body, and setting back the raw material for recovery and healing.
In fact, this process will allow you to see results in the formation of strength, endurance, and muscle tissue. If the recovery is not optimal can lead you down when doing the next exercise, can even cause injury.
2. Do not just think about protein
Proteins are the building blocks of muscle mass, so it is crucial to consume after exercise, but the food is the ideal restorer should also contain good fats (for the recovery of the muscles and joints), as well as an improved variety of healthy nutrients.
The food will replenish the lost nutrients and provide energy as fuel for metabolism after exercise. Eat, after practice is safe to consume smoothies made from pea protein mixed with fruits, green vegetables, butter almond oil or coconut oil, wheat or quinoa, or an omelet made with an organic egg with an additional three egg whites mixed with vegetables, avocado, and black beans.
3. Be reasonable
The phrase “you are what you eat” is true. Nutrients from the food you eat are the foundation of the structure, function, and the unity of each of your cells. Your body will continue to improve, heal and reshape itself, and how healthy new cells you directly determined by how good the food you eat.
In short, your body is a large construction magic did not stop working 24 hours for seven days.
So, avoid foods that are difficult to digest and consume healthy foods rich in nutrients, it can help you get the most out of all your hard work, including cells that function better and reduce the risk of premature aging, injury, and illness.
If losing weight one of your goals, it is important not to expect too high, how much extra food you need to replace the calories used during exercise. In fact, if you eat within an hour after completing the training, you do not need snacks longer post-exercise.
5. Hydrated back
If you are sweating a lot or you exercise lasting more than 60 minutes, you need to consume sports drinks than plain water during exercise takes place.
These drinks are designed to keep you hydrated, but also contains electrolytes to replace fluids that has lost from your body (such as sodium and potassium makes the salty sweat that helps regulate the heart rhythm).
If your sport is not hard impact, in a controlled temperature, or not too sweaty, drinking plain water is enough.
A general rule is to drink two cups of fluid two hours before exercise, two cups again 15 minutes before exercise, and half a cup every 15 minutes during exercise.
After exercise, drink two cups (16 ounces) for each weight lost, and note the color of your urine. If you are properly hydrated, should pale.
6. Pay attention to your alcohol intake
Alcohol in moderation is not a problem, but make sure the meal before starting the recovery process. Also, it is important to know that alcohol has been shown to accelerate the reduction in post-exercise muscle mass and loss of muscle strength as much as 40%.
It can also interfere with the process of filling the storage of glycogen and carbohydrates that you provide in your muscles as energy “savings”. Means glycogen deficiency is also a lack of endurance during your next workout.