Recently, did you get back to the race without paying attention to the quality of your meals? Bad idea. After an effort, the body needs many nutrients to work. Here is the ideal meal to consume from your ended sports session.
Why should you eat well after spending yourself?
To promote muscle recovery and reconstruct energy reserves, making the right food choices is important.
“”After training, the body enters a so -called catabolic phase, where it degrades its reserves (muscle glycogen and muscle tissue) to compensate for the effort. The objective of the post-training meal is therefore to engage anabolism, that is to say reconstruction and muscle regeneration“Confirms Julie Boët, dietician-nutritionist.
During effort, glycogen reserves (carbohydrates stored in muscles and liver) are used as main fuel. “”It is therefore crucial to reconstruct them“, Specifies the expert. For this,”Average to high glycemic index carbohydrates will be favored (rice, sweet potato, fruit) for rapid recovery.“”
Another point to take into account: physical effort also causes muscle micro-lensions.
“”To repair these tissues and stimulate protein synthesis, you must therefore bet on full proteins (eggs, fish, legumes, Greek yogurt), rich in essential amino acids, especially leucine“says the nutritionist.”But hydration is just as crucial: you lose water and electrolytes by sweat. Good rehydration with water, even a drink rich in electrolytes, helps prevent cramps, fatigue and injuries“, She still warns.
Finally, integrating antioxidants (red fruits, colored vegetables, green tea) makes it possible to limit post-effect cell inflammation and accelerate recovery.
The ideal post-training meal
You therefore understood: consuming the right food at the right time is crucial. Julie Boët, dietician-nutritionist, tells us what is the ideal composition of this famous post-training meal.
- Carbohydrates (50 %) : rice, potatoes, wholemeal bread, quinoa;
- Proteins (30 %) : chicken white, fish, tofu, eggs;
- Healthy lipids (10–15 %) : olive oil, avocado, seeds;
- Fibers and antioxidants : various vegetables, fresh fruit;
- Hydration : water, coconut water, infusion, light broth.
Are these raw ingredients not inspiring you? Here are some suggestions for post-training:
- Bowl : full rice, grilled salmon, avocado, crunchy vegetables;
- Vegetable omeletwholemeal bread, banana;
- Protein smoothie : vegetable milk, whey of good quality (plant preferably), oatmeal, blueberries;
- Chicken wraphoumous, raw vegetables and apple;
- Quinoachickpeas, roasted vegetables, rapeseed oil.
You are perfectly informed to recover well!