After intensive training, it is first and foremost necessary to balance the lost fluid. Do not think that the only way to get stronger and faster is to do constant strength exercises. Proper nutrition, stimulation of regeneration and adaptation to stress can minimize pain and improve performance.
After long endurance tours, it is necessary to begin the process of restoring the body once training is over. The first thing to do is to replenish the fluid supply.
The basic rule is to drink a few glasses of water per 0.5 kg of weight loss.
In addition, sporty soft drinks are an effective way to replenish muscle glycogen stores.
Choose a protein-carbohydrate drink that helps increase muscle growth and reduces the risk of stress.
30 Minutes: Proteins and Carbohydrates
After restoring the water balance, it is necessary to start refilling the energy reserves. The muscles are most prone to restore glycogen stores in the first 30 minutes after the end of the workout. If you need to go immediately after training, it is advisable to leave something for a snack in the car. That way, no fast food like McDonald’s can seduce you on your way home.
Do not focus solely on carbohydrates. Choose foods that contain about 1 gram of protein per 4 grams of carbs. Most sports drinks have been specially developed to restore the body. They contain additional nutrients like glutamine or amino acids. Another option – additives in the form of nuts, seeds, and dried fruits.
Alternatively, you can use a smoothie with added whey protein, a peanut butter sandwich, a banana, a cereal bowl with protein powder and raisins, or a plate of cottage cheese with fruit. If you can not eat solid food through stress, drink chocolate milk. It is rich in proteins, carbohydrates and vitamin B.
120 Minutes: Hearty Meal
After taking a shower and changing clothes, it’s time to eat something stronger. Meals should contain lean protein such as chicken, tuna or tofu to repair damaged muscle tissue. Complex carbohydrates such as wholemeal pasta, rice or sweet potatoes work well to replenish glycogen levels.
There should be enough vegetables and fruit on the plate to replenish the reserves of antioxidants, vitamins such as A, C, E, zinc, selenium, and omega-3. This protects cells from free radical damage.
Do not forget that intensive training can improve both overall health and flush the body with essential nutrients (glutamine, electrolytes, antioxidants, essential fats, etc.).
Drink drinks with berry juice. “CherryActive” is a popular sports drink with a high content of flavonoids (anthocyanins) that reduce muscle inflammation that occurs during severe stress. The second option is – green tea hot or cold. It is rich in antioxidants and contains catechins that promote fat burning.
Additional substances to restore the body
Additional substances to restore the body:
If you feel weak or sore even after a hearty meal, try taking high-quality multivitamins and minerals with antioxidants and essential nutrients:
- Glutamine is an amino acid found in the blood and skeletal muscles. Deficiency leads to tiredness and susceptibility to infection. It is taken in the form of powder with juice or water or as a capsule.
- Magnesium is an electrolyte and a necessary element of more than 300 enzymatic reactions in the body. Lowering the magnesium level leads to muscle fatigue and sore muscles. Available in powder or capsule form.
- Omega-3 has an anti-inflammatory effect, so take one teaspoon of high-quality fish oil or one capsule of Omega-3 daily.
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