During training, the body breaks down the glycogen contained in the muscles as well as the structure of muscle proteins. Therefore, after the effort, the body needs to replenish its energy reserves and repair damaged tissues in order to allow new growth. To do this, you need to provide the right amount of carbohydrates, protein and fats. However, there are treatments supporting the regeneration process. Below are 6 ways how to help your post-workout meal.
1. Apply BCAA
Branched chain amino acids are one of the most important building materials that wear during training. BCAA contains three major amino acids, leucine, isoleucine and valine. These amino acids are necessary to stimulate the repair and recovery process. Eating 5-10 g of BCAA directly after the last set of exercises can help speed up anabolic reactions in the body. Thanks to this, the effects of training will be less painful.
2. Eat the protein and carbohydrates
There was a lot of controversy about consuming only protein after training. However, such dishes are not as good as it might seem. We obtain the best effect by combining proteins with carbohydrates. Carbohydrates are needed after training to help replenish glycogen losses and help move amino acids to muscle cells. Carbohydrates enter more anabolic reactions than proteins, so combining the body with even twice faster regeneration and overall muscle growth.
3. Limit fat intake after training
The most important after training is to help transport nutrients to muscle cells. The faster these processes take place, the faster the muscle repair and development will begin. Fats contain 9 calories per gram, besides they need almost twice as much time to digest as protein or carbohydrates. Adding fat to a meal will significantly slow down digestion. However, adding less than 10 g of fat will ensure a rapid increase in nutrients used.
4. Do not exceed the intake of 100 g carbohydrates after training
There is a thin line between too much and too little. Our body is prepared to receive a certain amount of nutrients after training. An anabolic window is a chance to eat the right amount of all nutrients. In the case of carbohydrates, any amount over 100 g is a surplus. It is worth remembering that people who want to lose fat during training consume about 25-30% of the daily intake of carbohydrates. To fill their deficit, they only need to eat 50-100 g after training.
5. Apply vitamin C
Vitamin C is a powerful antioxidant capable of capturing free radicals. They accumulate in our body when we subject our body to stress, such as high physical exertion. After intensive training in the cells, lactic acid and oxidative stress accumulate. Vitamin C supports the body very well in regulating these stresses. In addition, antioxidants positively affect the increase in glucose consumption in cells.
6. Water well
High physical activity is not only damage to muscle cells, but also loss of electrolytes and body fluids. Our body consists of 60% water, and muscle cells up to 80%. A decrease in the amount of water in the body by as much as 1% can lead to a significant loss of strength and performance. It is extremely important to properly irrigate and gradually compensate for any losses.