The Post-Workout Meal - Ideal foods

You have been working out, and that means that your muscles use metabolic fuels quickly. In addition, you train for a good period of 45 minutes or longer to make, had the body to mobilize its stored fuels to make fatty acids, glucose, and amino acids for oxidation.

This is called the catabolic (growth) process and can not occur simultaneously with (repair) anabolic processes such as glycogen and protein synthesis. We need a post-workout meal.

Therefore, after aTraining the body needs to convert a one of a catabolic to an anabolic environment. The post-workout meal is your environmental endocrine disrupting effects, so do this. A good post-workout meal, carbohydrates, proteins and begin supplying fats in the body so can repairing damaged tissue and rebuilding of your fuel.

Proteins

Proteins are crucial for the exercise of anabolic (repair) Post. Why? Because protein is the essential amino acids needed for the reconstruction of damaged typeTissue. In fact, the body needs to adapt somehow to the hardness of the training, and protein, there are these essential amino acids for endogenous protein synthesis is required. In other words, is the body's ability to adapt to the exercise, always dependent on available protein.

How much protein is needed after the training? Nobody is quite sure. Right now, think professional trainers throughout the protein intake for athletes is between 1.6-1.8 grams per kilogram of body weight. But youYou need to know your body does not effectively store amino acids. So you must always eat protein every 3-4 hours.

A post-workout meal should contain some slowly digested protein, which becomes a continuous release of amino acids into your system allows, even after the workout.
Carbs

Even as carbohydrates are important for endurance in your training, they are for glycogen recovery is crucial. Today there is a great discussion about the type of carbohydrate is best for post exerciseRecreation.

It is the commercial point of view that you want to drink an expensive sugar solution with other additives. Some trainers recommend a simple sugar and water solution, and other advice to eat a good meal.

The truth is that no matter what you eat, the results are about the same as long as it presented a sufficient amount of carbohydrates. This applies whether the carbohydrates are alone or with other nutrients. You need to, and glycogen, withCarbohydrates.
Fat

There is also an ongoing debate about where fat should be added to the post-workout meal. One point that is agreed upon is the fats should be in the form of fatty acids, like Omega-3 and 6

Liquids.

It can not be stressed enough that your need to replenish fluids after a workout again. A general rule is over 3 glasses of clean water for over an hour after the training session

An Ideal Post-Workout Meal

A simple sandwich is perfect. Breadshould be of high quality whole wheat or rye, and the contents can of tuna or bacon and tomatoes. No mayonnaise should be used instead, high quality extra virgin olive oil. This meal or the like, you get all you need for this recovery after the workout. If you tilt the prepared mixed drinks, compare the labels and prices, and make sure there are plenty of carbohydrates and proteins (and not too much) for your constitution. Your body will know it when you had too much.

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