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Nutrition after training. What to eat after training, what food to choose

training proteins

Nutrition after training. What to eat after training, what food to choose?

Nutrition and training. Eat immediately after exercise. What to take after training proteins and / or carbohydrates.

What to eat immediately after physical training?

The main conclusion that the athlete must make is the need to eat as soon as possible immediately after training. However, athletes do not have such a habit. Of course, you should wait a bit if you feel that your digestive system is not able to eat immediately after a workout. However, ideally, you should eat at the latest one hour after exercise.

After a moderate-intensity training session, men and women received a supplement containing ten grams of protein, eight grams of carbohydrates, and three grams of fat (D. Levenhagen, 2001). One group took the supplement immediately after exercise, the second - after three hours.

Two of the main recovery parameters, anabolism and muscle glucose uptake, were measured after six hours. Early supplementation increased muscle glucose uptake by 3.5 times compared to late intake. During the same period, the group that immediately took the proteins, muscle anabolism increased three times.

If you exercise for a short time (less than 45 minutes), its more profitable for you to eat protein before exercise. After training, the proteins will already be in the blood and can immediately cause an anabolic reaction.

Studies have shown that anabolism is 80 percent more effective if you take proteins before and not after exercise for muscle development (K. Tipton, 2001). This researcher also found that it is very important to start eating as quickly as possible. For several tens of minutes, the level of blood flow in the muscles remains high, which contributes to better transfer of nutrients. Muscular hyperemia that occurs after exercise quickly disappears, and the process of anabolism is no longer so easy and active..

grams carbohydrates

Video: what to eat after a workout?

But if your workouts last more than two hours, eat as much as possible during the last ten to fifteen minutes of your workout. Such a strategy has two advantages:

proteins absorbed by the body prevent the rapid onset of fatigue at the cerebral level, which will help you gather all your strength on the finish line;

As soon as the training is over, amino acids immediately begin to enter the muscles and immediately provoke the process of anabolism.

What to choose for food after intense training: proteins and / or carbohydrates?

During the first meal after exercise, athletes prefer carbohydrates. They adopted this rule from those involved in sports requiring endurance..

Drunk after a muscle development exercise, an energy drink containing 1.5 grams of carbohydrates per kilogram of weight increases ten-fold the rate of muscle glycogen synthesis compared to ordinary water.

training proteins

However, the needs of strength athletes are fundamentally different from the needs of endurance sports. If these latter should first of all think about energy sources, then power athletes, on the contrary, should focus on protein intake.

This conclusion was confirmed in a study conducted by M. Andersen (2005). For 14 weeks, men with a sedentary lifestyle received either 25 grams of protein (a mixture of whey, casein, egg white and glutamine), or the same amount of carbohydrates immediately before and immediately after training. In the carbohydrate group, no significant changes in muscle mass were noted. In contrast, in those who took proteins, type I fiber diameter increased by 18 percent, and type II fiber increased by 26 percent.

These results are easy to explain. Of course, carbohydrates have an anabolic effect, but it is not so pronounced compared with the action of proteins.

Within one hour after a thigh muscle training session, men and women received a drink containing either 35 grams of carbohydrates or six grams of amino acids (P. Miller, 2003).

When consumed in the quality of food after training amino acids, the anabolic reaction was 34 percent higher than with carbohydrate intake. A combination of carbohydrates and amino acids contributed to the enhancement of this reaction by 115 percent compared with carbohydrates alone. Thus, in the process of muscle recovery, there is a close connection between proteins and carbohydrates.

It is interesting to note that in the course of this study, the second intake of supplements one hour later again contributed to the enhancement of muscle anabolism for two hours.

However, the researcher made a slight inaccuracy, because the three groups received a different number of calories. It was minimal when taking amino acids (24 calories) and maximum when taking a combination of carbohydrates and amino acids (164 calories).

Nevertheless, the tests carried out proved that the main factor in the anabolic process that develops after training is not the degree of caloric intake of food, but the ingestion of additional proteins (D. Levenhagen, 2002).

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amino acids, grams carbohydrates, proteins carbohydrates, training proteins