Hey, everybody, I hope you’re having a great day. In this article we will look at what foods to eat after a training session
At the end of your workout, it’s important to drink water, carbohydrates and protein. Among them there is a high glycemic index food such as: skimmed milk, juice, fruit, vegetable drink, etc. These will help the absorption of proteins.
The balance between these two nutrients (carbohydrate and protein) will be 3:1,2:1 or 1:1. Depending on the exercise you have practiced, being 3:1 in resistance sessions and 2:1 or 1:1 in strength sessions. When I say 3:1, I mean the relationship between carbohydrates and proteins. 3 being the carbohydrates for one of protein.
To know the amount of carbohydrates we need to multiply our weight in kg by 1g, and the protein by 0.2 or 0.3. An example, a 75 kg sportsman should eat 75g of carbohydrates and therefore, if we make the ratio 3:1, should consume 22g of protein.
You could consume this with a 60g snack, like a quince, some other fruit and a glass of drinkable yogurt. Another serious example:
Natural fruit juice
Yogurt dehydrated with 40g of cereal
Another option would be to use protein products, very popular in gymnastics. A shake of these just after a workout session would be great, their protein concentration is usually enough for the day. But, keep in mind that excessive supplementation will not be helpful.
You should also take care of what you eat around the day. You should consume all the nutrients and calories you need to perform well in training and in your daily life.
In our blog, we have many articles with great tips on nutrition, diet and exercise to keep you fit. Don’t forget to check them all out!