Stop Wasting Your Training, Eat It!
Not eating properly after exercise is probably the main motivation for many people to undermine their weight-loss efforts. Of course, to lose weight, you must adjust and limit your calorie intake. Besides, many of my clients have argued that they would lose a lot more weight if they did not eat after their exercises to save many more calories and speed up their efforts. Nothing is further from reality and this may be the main reason why so many traitors are losing weight. By replicating your body with the required fuel and fluids, your body will recover faster and achieve faster results. If you do not eat for 15 to 30 minutes after your workout, you will lose the main benefits of all the activities you have performed. (Explicit Models below)
- The fluids evacuate lost items that have accumulated in your muscles, causing less pain the next day.
- Carbohydrates replenish glycogen reserves, which also accelerates post-workout recovery and allows you to extend your training on an exceptional day!
- The proteins repair the muscle damage, support the resistance and escort the strength in the muscles.
- Antioxidants, such as natural products, vegetables, whole grains, and vegetables, help you combat free radicals, relieving muscle tension and pain.
However, with a large number of people, you may not feel hungry after training. This is because the activity drains the blood out of your stomach and digestive organs and into your muscles where it should. That's a good thing, you do not have to take four-course pleasure after the activity. You should take a reward after training within 30 minutes of training (ideal 250-400 calories). The American College of Sports Medicine recommends that you recharge your muscles with 30 to 60 grams of sugar in the first 30 minutes after a one-hour workout. If you last more than 30 minutes, your body will need more time (about 24 to 36 hours) to replenish your muscles. Try to get between 18 and 30 grams of protein, ideally stretched chain amino acids, BCAA (leucine, isoleucine, and valine).
Here are some exceptional alternatives after training ...
- The post-workout shake must contain a mixture of starches (45 g), fats and at least 24 g of excellent protein (BCAA). I mix them after each workout if I do not have enough time to prepare. a dinner
- The bars must contain a protein mixture of 20 g or more and 32 g of sugar (more than 6 g of fiber). Try to keep sugars below 25 grams and do not be fooled by sugar alcohols that are sugars.
- 1/2 cup of blueberries (or different berries), brewed in 1 cup of light Greek yogurt (FAGE, my first choice).
- A small Mexican microwave package with 4 tablespoons of packaged salsa and a small pot of pressed orange
- Two mozzarella cheddar sticks, one grilled English whole wheat biscuit, and one orange
- A natural smoothie from soy milk, organic product, and frozen yogurt
- 6 oz. Spiced natural yogurt with a cashew bouquet and a half bagel of 100% whole grain.
- A fish sandwich with 100% wholewheat bread or sourdough bread (Hesekiel bread is incredible).
- Cheddar sandwich and natural product plate with green vegetables (without syrup) and pecans
- Low-fat quark with a natural cut product.
- Two or three 3D shapes of low-fat cheddar cheese and an apple.
- Three rice waffles with all the characteristic walnut spreads (Crazy Richards) and a squeezed orange juice.
Whatever you decide, make sure you drink bouquets of water !!
