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.

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.

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

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.

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

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.

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

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).

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.

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

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 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.

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.

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.

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

Muffins with Soya Protein

Sweet Potato Omelette

Salmon and Mango Burger

Chicken Sandwich

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.