What to eat after running training to enjoy good regeneration? Several choices recommended by professionals
The post-workout meal is just as important as what you eat before going out to exercise. What should be on our plate when we come back from running?
Whether it's pre-marathon training, light jogging or sprinting, the health benefits of running are enormous. So what is the best way to optimize this activity? Diet is important; and not only what we eat before training, but also our meal after exercise.
The first meal after running - what is worth eating?
When preparing a dish that we eat after this type of physical activity, let us pay attention to three basic pillars. This will allow us to ensure that we do not run out of anything needed for the proper course of regeneration.
Focusing on complex carbohydrates will help replenish your liver and muscle glycogen stores. Their recommended amount is 0.5-0.7 grams of carbohydrates per kilogram of body weight within 30 minutes after training. Thus, glycogen resynthesis will occur.
Electrolytes, minerals and water
We lose these three ingredients in the sweat we release while running. Staying hydrated is crucial because our body and muscles are mostly water. Just two percent of the loss of these nutrients can cause a decline in performance and cognitive function. Although the rate of perspiration and the concentration of sodium in the sweat are highly individualized, some sodium and chloride should be added as they are the two main electrolytes lost during strenuous exercise.
Rebuild and repair the muscles that were damaged while running! Adding protein to your meal after a run has been shown to help your muscles absorb carbohydrates. Aim for 0.14-0.23 grams of protein per 450 grams of body weight. Try to work out a carbohydrate to protein ratio of 3: 1 or 4: 1 within 30 minutes after completing your activity. Don't wait more than two hours for a meal!