Nutrition before and after exercise plays a significant role in recovering from muscle damage that occurs during exercise, which affects training performance and body composition. We must rest our body well and give it the right nutrients to recover after exercise. We must regulate the amount of carbohydrates, protein and fat we take at meals, taking into account the amount of energy we will spend with exercise, its intensity and duration.
The purpose of the protein consumed after exercise is to rebuild muscle fibers. It helps the production and regeneration of the body. The amount of protein that should be taken throughout the day is 1-1.2 g-1.8-2.3 g per kilogram (varies depending on training intensity, intensity and duration). Protein taken after exercise is important in eliminating muscle damage and accelerating growth, as well as keeping amino acids in circulation.
Carbohydrates taken after exercise are used to meet the energy need to initiate protein synthesis. Carbohydrates and protein should be taken together in the meal after exercise. After a very intense workout where muscle destruction reaches serious levels, a 3:1 ratio of carbohydrate and protein intake would be correct. (such as 15 grams of protein for 45 grams of carbohydrates) Consuming food within the first 45 minutes to 2 hours after training helps support maximum efficiency and muscle development. During this period, it is very easy to ensure rapid recovery and recovery of the muscles, burn fat and increase the performance level. Food consumption after exercise replenishes 60% of the glycogen stores in the muscles in the first 10 hours. It takes up to 48 hours to fill it completely. The type, duration and intensity of training during the day should be planned taking these physiological parameters into consideration.
Fat taken after exercise should be consumed carefully and consciously, as it slows down the digestion and absorption of proteins and carbohydrates. Since the animal protein we consume has fat in its own structure, there is no need to add extra. However, if we have planned a meal that does not contain animal protein, 1 teaspoon of olive oil or avocado can be added, but it should not be added in large amounts.
The fluid and moisture we lose with sweat. Minerals are also among the sources that should be replaced immediately after exercise. Drinking 500-700 ml of fluid half an hour before starting the exercise and 50 ml of fluid every 20 minutes throughout the exercise will both keep the body temperature balanced and ensure more nutrients and oxygen are transported to the tissues. In order to keep high fluid loss that may occur during training to a minimum, fluid consumption should be increased before, after and during training.
Key features of an ideal post-workout meal;
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Glycogen in the muscles. Choosing carbohydrates that fill your stores quickly,
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Choosing a protein source that is easy to digest and low in fat after training,
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Exercise It is the immediate replacement of water and minerals lost through sweat afterwards.
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