Training Recovery Sports Nutrition
Whether it is after a competition or just an exercise, it is very vital to observe what you eat or take. Good nutrition after such exercises will helps you replenish the lost energy thus prepares you for the next session.
For instance, consider an athlete who just finished a 100 meter race and has to participate in another round of the same race after about 4 hours.
Due to the physically demanding nature of the sport, it will be very vital for such a person to consume foods that can easily rehydrate the body and compensate for the lost energy.
If you are one of those who wonder on what to eat after training sessions or in between one to the other, then this article provides some few guidelines and options.
Consume 4:1 Ratio Of Carbohydrates To Proteins
Studies show that consuming such a ratio leads to high glycogen stores as compared to eating foods in carbohydrates alone.
However, consumption of foods high in protein just after an exercise slows down rehydration together with glycogen replenishment. Getting exact foods to offer this is expensive.
But you can try a medium sized banana with a glass full of low fat milk. Additionally, a bowl of whole cereal grains with the same low fat milk can achieve the ratio.
Consumption Time Limit Should Be Within 30 Minutes
The post training meal will help you if taken within the first 30 minutes. Most people prefer eating 2 hours after the exercise. But this only refills the glycogen stores. If taken within a half an hour, glycogen will be stored three times more than those who wait for two hours.
Use Energy Drinks After Water
There is no doubt that you will be extremely exhausted and thirsty. It is thus advisable to take 2 to 3 glasses of water instantly to hydrate your body.
After that it is also vital to have some energy drink which is approved for sports nutrition in your country. This helps reduce muscle damage thus reducing fatigue and soreness.
Observe General Sports Nutrition Requirements
The most basic requirements are for the players to avoid going to the field on empty stomachs and eating well every day. This is to increase your consistency in training without burning out your muscles.
Your body requires energy thus it is very crucial to include large amounts of foods rich in carbohydrates. Apart from that, your diet should consult sizeable quantities of fats and protein.
Finally, for a person who doesn’t understand much about sports diet, it will be viable if you visit a sports nutritionist to help you out. Otherwise, have a healthy workout.