These are the meals should eat from 30 minutes up to 6 hours after your workout

Did you know that the consumption of foods with a high glycemic index can be an asset in the first-hour post workout?

Workout after workout has made real tragedies. The same applies to anyone who prepares super breakfast before training, but then forget to bring this dedication to post-workout.

“Adequate nutrition is as important as a good planning and training discipline,” says Marta Mourao, nutritionist Holmes Place gyms chain. The nutritional needs before, during and after training vary widely according to some factors, such as age, sex, body composition and the type of training, as well as the duration, intensity and frequency. However, the goals also influence, once a person who wants to lose weight or body fat will have different plans and food concerns of another who wants to gain muscle mass.

According to the expert, an athlete of high competition will have higher requirements of energy (kg), protein, carbohydrates and micro-nutrients compared with someone who workout three to four times a week. In addition, “normally, moderately active people can meet the nutritional needs, following a balanced eating pattern, varied and complete”. During training, glycogen reserves — energy reserve of cells — are reduced or even exhausted. Result: “an oxidation state that will induce the physiological changes and adaptation.”

Therefore, the power supply after practice is not only crucial recovery of these reservations, as still influences these possible changes and body composition. According to Marta Mourao, to replenish energy and recover and build new muscle tissue is essential to ingest carbohydrates and protein in four to 6 hours. Two to three meals is ideal during this period. “The consumption of foods with the highest glycemic index can also be an asset for up to 1 hour after your workout, especially if the intensity and the duration of training is higher.”

You don’t know what you are up to? The nutritionist has some suggestions of what you can eat during the first hour after training and in 6 hours. Rest, are simple meals with ingredients you probably have around the House. But beware: not all snacks are advised for all goals. “It is always necessary to take into account the nutritional need of each one,” recalls Martha Mourão.

During the first 30 to 60 minutes

— Chocolate milk or cocoa;

— Milk and fruit Smoothie (milk, red fruits and banana);

— Greek yogurt with zero percent fat with fresh fruit, chia seeds and honey;

— Tapioca Crepe with scrambled eggs;

— Clear and cocoa Crepe with bananas and honey;

— Vegetable Alternative: vegetable drink with two to three tablespoons of hemp seeds and fresh fruit.

During the four to 6 hours following

— grilled salmon with mashed sweet potato and orange salad, beets and spinach;

— Tapioca with light cream cheese and salmon with Spinach Salad, beetroot and orange

— fresh tuna with sauteed peppers and broccoli;

— Cherry tomato omelette sprinkled with paprika and chives together with roasted green asparagus;

— Sweet potato dumplings and chicken;

— Saffron Rice with grilled chicken and steak Chinese vegetables;

— Quinoa salad with tuna, Arugula, roasted peanuts, cherry tomatoes and Mint;

— Grilled sweet potatoes with cream of tuna (canned tuna with sauce and chopped egg basant).