Vitamin after extended bodily train (over two hours) is simply as essential as what you eat earlier than or throughout bodily exertion.
The difficulty of vitamin is a really attention-grabbing side of coaching for lengthy distances, each for swimming or triathlon. We’ve got already checked out numerous subjects about what to eat, when to eat and why you must eat sure sorts of meals quite than others in numerous earlier posts.
On this article, we are going to take a better take a look at the significance of vitamin for restoration.
We might be engaged on an important assumption: vitamin after extended bodily train (over two hours) is simply as essential as what you eat earlier than or throughout bodily exertion.
Let’s see why:
1. Firstly, by a “restoration meal” we imply meals eaten inside roughly half-hour of ending a coaching session or race, which is vitally essential for replenishing your muscular vitality reserves, stopping accidents and serving to coaching adaptation. A restoration meal ought to comprise each carbohydrates and proteins.
2. Secondly, a restoration meal may have no impression in your weight supplied it’s eaten inside the 30-minute window after ending your coaching session. It is because it merely balances out the variety of energy you could have consumed throughout such extended exertion. So, what must you eat?
- Your carbohydrates needs to be quick absorbing sugars present in meals with a moderate-high glycaemic index (white rice crackers, white rice or white bread, marmalade, fruit and sugars);
- Excessive-quality proteins guarantee muscle restore and adaptation: it solely takes 10 g of protein to stimulate protein synthesis, however the perfect impact comes from 20 g of protein: the perfect technique is to organise your coaching periods so that you could eat your foremost meal afterwards to absorb the perfect portions.
3. Thirdly, your post-exercise/race meal helps scale back muscular irritation and aids restoration prepared to your subsequent coaching periods. As has already been identified, a meal containing a balanced quantity of carbohydrates and proteins or a ready-prepared restoration drink can hold down any rise in cortisol ranges (that causes muscular irritation), in order that your muscular tissues recuperate higher.
Listed here are 4 ideas:
a) Make your restoration meal a part of your routine. Ensure you eat a balanced restoration meal or, alternatively, a ready-prepared restoration drink instantly after coaching or racing.
b) Don’t underestimate the advantages of a restoration meal. You might be virtually definitely not an expert athlete, who can afford to relaxation for hours after intensive coaching, so you should learn to handle your vitality assets and your physique as successfully as doable. A easy meal may be the distinction between a superb or horrible coaching session the day after a tricky exercise.
c) Rehydration is one other side of restoration you can’t afford to miss: on common, you must drink roughly 125-150% of the quantity of fluids misplaced throughout coaching, which implies that in the event you lose 1 kg in weight you must drink roughly 1.25-1.5 L of fluids over the following few hours after coaching.
d) Keep away from do-it-yourself options. You should purchase ready-made drinks, that’s true; you could have learn what to eat and the way to withstand, all effectively and good. However until you’re a nutritionist, you’ll not know the way your physique responds to sure stimuli and you’ll not know what number of energy you eat after sure sorts of coaching. So earlier than beginning your endurance program, discuss to a nutritionist about your targets and, together with your coaching plan at hand, collectively you’ll be able to devise a dietary programme tailored to your particular necessities.
Sources:
http://www.minutro.it
Picture credit score: “d001-1” (CC BY 2.0) by USDAgov
