What to eat
after exercise ?
New research
in this field recommends eating after exercise in two stages and with a
specific time space in order to reap the maximum benefit for building muscle..
Learn about these stages and recommendations for appropriate meals
Immediately
after the end of training, you should eat food that stimulates the activity of
insulin in the body.
The main meal
should be eaten 45 minutes after training. Only at this time food has the
greatest effect on stimulating muscle building, and most of the possibilities
are that the food will go to build and replenish muscles and not to store. And
if you don't eat? You will cause yourselves harm.
You succeeded
in completing the training as it should, you exhausted yourself with the
exercise and you sweat and increased the size of your muscles a little. But
then what? How will you continue to properly take care of the muscles that have
suffered so much during training?
by eating!!
And modern
guidelines to build muscle in the best way recommend eating in two phases after
training and changing the time of the main meal.
Some ask why
we talk about food after training?
Although we
came to burn calories!!
The answer is
yes, but, at the time of training, a certain process of dismantling muscle
tissue begins due to the concentrated pressure that we have applied to it.
After
training, the body seeks to build these muscles again, but after two hours the
body ignores that.
Therefore,
the possibility is high that what we will eat after training will be used to
build and regenerate muscles, and not for storage in the body.
Proteins
It is the
basis for building muscle, but it is also used for other things inside the
body, so the proteins we eat are always used only for the muscles.
There is no
point in eating large amounts of protein all the time.
When is it
recommended to eat proteins?
After a
physical activity, due to the increased need of the body to renew muscle cells,
in addition to the very high possibility that
Proteins from
food will be used to build and regenerate muscles.
But in order
for it to reach the muscles, carbohydrates must be taken with it as well.
Why do we
need carbohydrates?
Carbohydrates
replenish the energy stores in the muscles in order to help proteins build
muscle again.
In addition,
carbohydrates bring the hormone insulin, which is a key factor in building
muscle.
Insulin is a
building hormone that directly distributes the appropriate commands to build
muscle.
In the first
stage:
Immediately
after training (before showering):
Give the body
up to two servings of carbohydrates that absorb quickly in order to stimulate
the body to move from the process of breaking down after training to the
process of building.
What do we
eat at this point?
Banana,
apple, small bag of cornflakes, bagel, sandwich, granola chocolate with peanut
butter.
The goal of
eating in the first stage is to stimulate the secretion of insulin. Of course,
care must be taken to recover the fluids that we lost during training.
In the second
stage:
This stage is
no more than 45 after the end of the training:
This stage
consists of eating a main meal until 45 minutes after the end of training,
because this period has the greatest potential for building muscle.
At this time,
from the end of training until 30-45 minutes after that, the body is looking
for
The necessary
base material for it in order to build muscles and fill its energy stores.
All of these
processes occur inside the body at a faster pace than we previously thought, as
the farther the eating period is from the training time, the search inside the
body becomes very slow until the building process stops completely.
What should
be eaten in the second stage and how do we build a correct and appropriate
meal?
The meal
should be composed according to the “intersection principle”: proteins and
carbohydrates, not necessarily a piece of meat (steak).
In order to
be able to build muscle maximally, attention must be paid to integrating
proteins and carbohydrates, and this comes in several forms.
It does not
matter if the meal is hot, such as meat with rice, or cold, such as a sandwich
with tuna and eggs, heavy that includes meat and potatoes, or a snack
consisting of milk and fruits. The most important thing is to make sure to
combine these two groups in food (proteins and carbohydrates).
Food
suggestions for the main dish after exercise?
Proteins:
chicken and beef (can be replaced with fish, pastrami, eggs, cheese or legumes)
Carbohydrates:
rice, pasta, potatoes, cornstarch and bread.
Night meal:
Attention:
After the exercises that end at night, it is desirable to eat a “night meal” an
hour or half an hour before bedtime, especially when it is also a morning
training the next day.
This meal
should contain mainly carbohydrates (cornflox, bread, fruits) that help the
body and muscles to alert and work during the night.
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