In order to properly recover after a workout, you need to follow a few rules.
EAT NO SOONER THAN 30-40 MINUTES AFTER YOUR WORKOUT
Proper nutrition after sport helps your body to recover and not to put on weight. To do this properly, you need to eat no earlier than 30-40 minutes after vigorous exercise, because this is the time when your body uses fat deposits as food. This is very relevant especially if you are trying to lose weight.
Water is the first thing to give your body after a workout. Water replenishes moisture loss and restores circulation. Choose water that is high in bicarbonate, which helps regulate your body’s PH. In case of profuse sweating, choose carbonated water rich in minerals (sodium, magnesium, potassium, etc.). After sports training, you can also drink vegetable broth, which is excellent for rehydrating the body and replenishing mineral reserves. Immediately after the workout avoid coffee, tea and alcohol, as they slow down the recovery phase.
DO NOT EAT ANYTHING AFTER THE WORKOUT
You don’t have to eat everything after your workout. In addition to hydration, post-workout recovery requires dieting. It would be a shame to do such a great job, burn a lot of calories, and immediately get full. So forget about snacks that are not good for you, because they are often fatty, caloric and spontaneous. It is better to prepare a real recovery meal after exercise, but not earlier than 30-40 minutes after the workout.
CHOOSE THE RIGHT SNACKS
What to choose as a snack after exercise? Among the foods that can compensate for the lack of nutrients and energy you can choose bananas, dried fruits, honey, cereal bars, fruit juices. Dried fruits are a great snack because their natural sugars are easily digested and replenish energy, as well as they contain minerals that are beneficial for muscle activity.
FOCUS ON PROTEIN
No matter what type of fitness you do, consuming protein after a workout is essential for good muscle recovery. Muscles adapt by repairing muscle fibers thanks to the amino acids found in dietary proteins.
If you work out in the morning, opt for post-workout eggs and whole-grain bread. The yolk and protein of eggs are rich in protein and will rebuild your muscles. Bread will replenish your energy reserves. You can also eat a bowl of low-fat cereal with skim milk.
If you work out during the day, what can you eat for lunch or dinner after exercising? Fish! Preferably salmon, which is rich in protein and omega-3. It is good to combine it with brown rice and steamed vegetables to provide the body with healthy carbohydrates and B vitamins to help produce energy.
If you need a more in-depth consultation with our nutritionist, we can offer you a minimum examination at our medical center in Geneva and advice on diet, supplements and lifestyle.