Post Training Recipes

Post Training Recipes

If you are looking to get the most out of your training, what better way to do so than by paying attention to the food right after: Post Training Recipes.

The post-training phase is the most important period in terms of the diet of anyone who practices a high intensity and high power sport, including all the intake or consumption of the day.

Hence the importance that should be given to the preparation of post-training recipes, taking care that they provide the nutrient content required for the recovery of the muscles, which have just made an intense effort and need to recover all that has been lost in this arduous process.

We have already talked about post-training shakes and also in this article about what type of homemade shake will maximise your recovery, now its time to talk about food.

What to eat after training

After training the body is in optimal condition to receive and assimilate all nutrients from food.

This is a period of time known as the anabolic window, which runs right at the end of the exercise session and lasts for about 30 or 40 minutes, although some recent studies suggest that this period is not so short but can extend from 48 to 72 hours.

Shake after training

It also depends on the individual and their intake during the day.

The truth is that during this period the body effectively assimilates all the food consumed, redirecting the nutrients directly to the muscles.

What to eat to regain energy after exercise?

During the execution of resistance, intensity and power exercises, such as Crossfit, Functional Fitness, weightlifting and High Intensity Interval Training (HIIT), muscle fibres undergo micro-cracking.

As well as releasing a high energy expenditure in terms of amino acid content, energy reserves from glycogen, which is obtained from the carbohydrates consumed during the day, and electrolytes are also lost.

In this sense, the food we get after the training session is vital for the correct development or restoration of the muscles.

Dumbbells

In addition to compensating for the expenditure incurred by the body, by restoring glycogen reserves.

This is how muscle development occurs, improving the individual’s body composition and physical performance.

What foods to eat after training?

From all the above, it can be inferred that the eating after the physical effort made with the practice of this type of exercises, must be rigorously monitored since it depends on each person and their objective.

It is generally recommended that the consumption of carbohydrates, preferably of medium-high glycemic index and rapid absorption, which favour protein synthesis and are responsible for glycogen restoration.

Protein shake

It is also very convenient to accompany the intake of carbohydrates with protein, either of animal or vegetable origin.

The protein will restore / regenerate the muscle fibres and prevent catabolism (loss of muscle mass due to overtraining or muscle wasting).

List of foods

To facilitate this task we provide you with a list of the foods richest in protein  (visit this link) and carbohydrates (in this post).

We make a special mention for the vegan athletes, and we leave this list with protein foods suitable for this type of diet.

What should I not eat after the gym?

It is important not to neglect healthy fats, as they help maintain a proper hormonal balance, but, in general terms, the post-training period is not always the best time.

We know that hormones such as testosterone develop more efficiently in the presence of fat.

Healthy fats

This particular hormone is one of the main ones in the process of increasing muscle mass as well as maintaining it.

However, it is preferable to consume this group of macronutrients away from training hours as they slow down the absorption process of the nutrients of the other two (carbohydrates and protein).

How do you recover your muscles after exercise?

It is important to bear in mind that after long sessions of exercise, in which resistance prolongs work, sweating is uncontrollable and electrolytes reach minimum peaks, these must be recharged in an appropriate manner.

In this sense, hydration before, during and after training is fundamental.

If the water is accompanied by energy drinks or branched chain amino acids, this will guarantee a much more effective recovery and regeneration of the muscles, minimising the pain of the following day, so that you can return to training with the same energy and explosiveness as on previous days.

Evorecovery post training

Evorecovery from HSN provides all the essentials for right after training.

We must also remember that some athletes even do double training sessions during the day, so their recovery must be faster in order to have a successful second day.

This is achieved with the correct input of daily nutritional requirements and following a structured plan of a balanced diet and sufficient hydration, in a controlled manner.

Now that you know how much and when to eat after training, don’t forget that if you don’t eat properly you won’t achieve your goal no matter how many hours you spend training.

Protein Shake with Fresh Fruit Recipe

Protein powder is widely used in sports, not only because it is simple to prepare, but also because it provides the necessary grams of quality protein without fat.

It is advisable to accompany it with some fresh fruit, because of its high content of carbohydrates, electrolytes and also has a significant load of antioxidants.
Protein Shake with Fresh Fruit

One of the easiest and most effective options is to opt for a liquid meal based on protein powder and fresh, seasonal

Recipe Tips: Protein Shake with Fresh Fruit

  • Preparation time: 5 minutes
  • Cooking time: 1 minute
  • Portion size: 1 Glass
  • Number of servings: 1
  • Cooking style: American

Ingredients

  • 1 Protein Powder dispenser (animal or vegetable origin)
  • 1-2 pieces of fresh seasonal fruit (strawberries, peaches, melon, watermelon...)
  • 250ml water, milk or plant milk
Nutritional Information per serving
Calories:230kcal
Fat:1,1g
of which saturates:0,3g
Carbohydrates:30g
of which sugars:12g
Fiber:3g
Proteins:25g
Salt:0,1g

How to make: Protein Shake with Fresh Fruit

  1. Chop the fruit.
  2. Add all the ingredients to a blender.
  3. Mix well.
  4. Serve in a glass or cup.
We have put the ingredients to prepare this recipe in the shopping cart:  vegan protein version or the verson with animal protein.

Here are some suggestions for preparing post-workout recipes that will help keep you in shape by following a balanced diet.

Post training recipes

Post-training meals will always depend on some fundamental aspects, such as: intensity of the exercises performed, time of execution, weight of the person and the rest of the meals consumed during the day.

Below we propose several ideas to keep in mind that will facilitate this task, as well as achieving an ideal body composition.

If you, like me, are intereted, take note:

  • Gluten-free pancakes

    Delicious recipe for gluten intolerant people and look for a valid option for after training.

    You can train on an empty stomach or with a shake before training, so it could be an excellent time for that.
  • Chicken Sandwich

    Nothing better than restoring your body’s hormonal balance with a delicious grilled chicken sandwich, with the bread you like best.

    If it coincides with lunch, it would be a fabulous option.
  • Sweet potato omelette

    Excellent combination: with the eggs we obtain the necessary protein to create muscle fibres and being the sweet potato or yam an easy to digest carbohydrate, it will help to recover what has been lost during training.

    As a meal of the day, this is a great recipe.
  • Soya Protein Muffins

    Made with isolated soya protein and oat flour, they are filled with red fruits.

    What better post-workout snack than some delicious fitness muffins.
  • Salmon Hamburger with Mango

    Fish contains animal protein which is very well digested, providing essential amino acids and good fats, such as Omega, to improve the hormonal balance.

    As a recommendation, and if it coincides with dinner, it would be a very interesting option.

Bibliography

  1. “Nutrición en el deporte. Un enfoque práctico” Louise Burke. 2009
  2. “La guía completa de la nutrición del deportista” Anita Bean 2016
  3. https://www.medicalnewstoday.com/articles/322692
  4. https://www.insider.com/best-food-to-eat-after-workout
  5. Aportaciones personales

Related Entries

  • If you want the best Pre-Training Recipes visit this link.
  • 3 Refreshing Shakes for after training, make click here.
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About María José García
María José García
María José has been connected to sport throughout her whole life. She has competed in several sport disciplines such as skating, swimming or gymnastics since she was a little girl.
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