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What to eat after a workout?
Table of Contents
1. When to eat a meal after training
The natural regeneration of the body after exercise takes about 2 days. The composition of this meal depends on: training type, time, intensity; individual conditions health status, level of training, body weight, fat and muscle content, lifestyle; daily diet. Research shows that eating a properly balanced meal up to 2 hours after training greatly improves this process.2. The importance of carbohydrates after training
The body stores glucose in the form of hepatic or muscular glycogen. The less abundant products are, for example, dried fruits, bananas, grapes, fruit juices, potatoes, carrots, wheat flour, and white flour because they are the fastest immediately after physical activity. The quicker a meal is consumed, the quicker the regeneration processes begin. In the case of a longer interval, it is of little importance. However, the less rich products are such as dried fruit, banana, grapefruit, fruit juice, tomatoes, potassium, carbohydrate, carboxylic acid, and sugar, because they depend on the blood of the body's full body after exercise.3. The importance of protein after training
The regulation of muscle protein synthesis (MPS) determines the maintenance and growth of muscle proteins. MPS is a short-lived process and lasts up to 45 hours after a meal. The recommended dose of high-quality protein for these progenitors is in the range of 1, 22, 0 g per basic body weight. It is recommended to consume 2025 g of protein in each muscle.4. Nutrition after exercise during weight loss
Additional physical activity promotes faster weight loss, but it is important to remember that a well-balanced diet is also important. Although physical activity is intended to accelerate fat reduction, a meal should not be avoided after exercise. As the body grows, the body's energy demand increases. Moreover, greater muscle volume affects the appearance of the body. Women are particularly affected by it.5. What to eat after training?
After-training meal offers: whole grain granola with Greek yogurt, basmati rice with roasted lean fish, e.g. Dorset, ?? chicken in pairs with starchy vegetables, pasta with turkey and vegetables; full-grain tortilla with vegetables and chicken, yogurt-based cocktail or milk with fruit.
