eight nutritionists and trainers give us all the keys

eight nutritionists and trainers give us all the keys

During a training session the energy reserves they are exhausted and that is why it is necessary to replace them, so that the muscles can recover. In this sense, hydration, drinking the necessary water, is essential to maintain the balance of fluid and mineral salts lost through sweating … just like taking care of our diet before and after exercising. Today we speak with nutritionists and trainers to find the keys to what to eat after training:

Depending on the exercise performed and your goal

What to take after training it will depend so much on the exercise what have you done before how about your goal. “Many people opt for a sports supplement after training, especially when they have trained issues that have to do with strength or hypertrophy for the issue of muscle gain “, explains Alejandro Vera, an expert in nutrition and dietetics.

In this sense, it ensures that protein elements how can they be tuna or egg they would be good options. “If you are more oriented to the topic of Recover energy it is interesting to focus on elements with a little carbohydrates and also rich in creatine (a substance that is naturally in the body but also has some foods, for example chicken, tuna or banana, especially if it is ripe) “.

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And finally, bet on foods with anti-inflammatory properties such as nuts, red fruits, some whole grains or legumes like soybeans.

In any case, when asked about vitamin supplements, he recommends take them with the prescription of a professional. “That is a mistake to take it on your own and a risk and even dangerous for health, even if they are vitamins and minerals,” Vera guarantees.

The anabolic window

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Álvaro Larrubia, sports nutritionist and pharmacist, explains that there is a moment after training called anabolic window, in which the body, hungry for food, will assimilate what you give it quickly: “It is that moment, just after training, in which muscle protein synthesis (MPS) is increased“.

He maintains that this is much broader than previously thought, being able to extend up to 48 hours after training. “It is enough to do a pre-training protein intake and another protein intake up to about 5 hours post-training,” adds the expert.

Fats, proteins and carbohydrates: the functions of nutrients in our body

Therefore, it is the ideal time to take advantage of the opportunity and have quality food, such as protein, fiber and carbohydrates (fruits like mango, orange and banana They will provide you with vitamins, carbohydrates and will help you replenish yourself). Of course, the diet that we maintain throughout the day will also be relevant, since it will not do us any good to do a good post training if we neglect the rest of the meals we eat during the rest of the day.

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Emphasis on protein and carbohydrates

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Mar Álvarez, nutritionist and dietician, proposes protein and carbodrate for an effective post workout: “Protein is essential for the maintenance and growth of muscle fibers through increased muscle protein synthesis. “

As for protein, we can eat chicken breast, eggs or mainly protein shake powder for its rapid absorption, ease of preparation and measurement of the necessary quantities.

In addition, it recommends carbohydrates as they provide energy to rebuild glycogen stores and help the muscle recovery process.

How to recharge post-workout glycogen stores

Esteban Rueda, expert in personalized nutrition and sports advice, details what we need between 1.5 and 1.8 grams of protein for every kilo of weight (depending on the time and intensity of the exercise) “.

“After training it is important that we provide our body with protein foods to regenerate muscle: a portion of chicken, turkey ham or a portion of cheese “, explains Ana Paula Ovando, an expert in conscious nutrition.

Like other experts consulted, he does not believe much in sports supplements. “I feel like we can give our bodies a lot of nutrients naturally.”

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Also note that if your goal is to gain muscle mass, you can add a carbohydrate serving: portion of rice with chicken, whole wheat toast with banana or avocado and egg toast.

For their part, the Fit Advisors trainers recommend roast chicken with vegetables, tortilla vegetables and avocado or smoked salmon with vegetables.

Replenish glycogen stores

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To conclude, we have the recommendation of the coaches Rubén Palomar Vallejo and Víctor Caballero with Diego. Experts explain that after a training program it is necessary to replenish glycogen stores.

“After a high intensity workout, they bet on eat rice, whole wheat pasta, or root vegetables. They should also be consumed high carbohydrate foods, mainly after high intensity workouts “, they say.

If they are combined with protein foods, they guarantee that the glycogen replacement will be greater (meat, fish, legumes or nuts). And they remind us that these protein foods will facilitate recovery and muscle growth.

To conclude, they conclude the importance of hydrate after an intense training program (water and foods like fruit, which also have antioxidants) and give us two guidelines to avoid:

  • Foods with an excessive glycemic index (the ultra-processed).
  • The alcohol: inhibits protein synthesis (do not consume if you want to gain muscle) and prevents fat oxidation (makes weight loss difficult).

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