28/07/2023
Eating and drinking the appropriate nutrition after an intense workout is key to recovery. Post workout food replaces the carbohydrates our muscles use during exercise and provides protein to repair muscle damage and help build muscle.
What is the best to eat after your training? A very frequent question, so I have prepared for you inspiration for 9 simple post-workout meals that will support your goal.
Post workout nutrition goals include:
- Replenishing glycogen stores - Carbohydrates - During long or intense workouts, the body burns carbohydrates that are stored in the muscle (glycogen). Eating carbohydrates shortly after you exercise helps the body rebuild glycogen stores.
Repairing damaged muscle - protein - During exercise, muscle is broken down, and the foods consumed afterwards can aid in tissue repair, as well as rebuilding and strengthening muscle. Eating 20-40 grams of high-quality, lean protein after a workout will maximize protein synthesis to repair muscles and enhance muscle growth.
Rehydrating - water - Athletes can lose a large amount of electrolytes and fluid through sweating, especially those lasting over 60 minutes. Sports drinks containing electrolytes and carbohydrates help replenish what the body has used up during the workout.
What about post-workout meal timing?
20-40 min after training
add a protein source of 0.25-0.4 g/kg (bodybuilders 0.8-1/kg) - ideally in the form of a protein drink - but it is not always necessary and depends on the specific goal!
1-1.5 hours after training
food containing all nutrients - carbohydrates, proteins, fats - the post-workout meal can also be in the form of a main course
If you know that you will not get to the main meal for more than an hour and a half, it is nice to have a protein bar with a quality composition.
20/04/2023
Do you want to loose weight or increase your muscles? You will find fitness tips every week. Do you need help with your training program? Don’t hesitate to contact me.
instagram.com
17/04/2023
HEALTHY LIFESTYLE
20 REASONS WHY DRINK WATER WITH LEMON
If you regularly drink a glass of lukewarm water with lemon juice every morning, miracles will happen. Your skin will be cleansed, you will start your metabolism, and give your body a complete detox!
TIP: In the morning after waking up, squeeze half a lemon into boiled warm water. Drink before breakfast. Make sure that the drink is not hot, otherwise, you will destroy all the active substances. Add lemon to salads, yogurt delicacies, and fruit and vegetable juices.
Warm water with lemon serves as the perfect drink to start the day:
1. It starts the metabolism and thereby ACCELERATES WEIGHT LOSS
2. STRENGTHENS THE IMMUNE SYSTEM thanks to its high content
antioxidants and vitamin C and helps fight colds
3. helps AGAINST HYDROACIDIFICATION OF THE ORGANISM, balances the pH in the body (although it is acidic in itself, it has an alkaline-forming effect in our digestive tract.
4. It is an excellent source of citric acid, potassium, calcium, phosphorus, and magnesium, contains traces of iron and vitamin A
5. Prevents water retention in the body
6. It acts as a diuretic, which is related to the faster flushing of all toxins from the body - CLEANS THE ORGANISM, suitable for spring detoxification
7. Lemons contain pectin fiber, which is very beneficial for colon health
8. Supports the production of bile necessary for a HEALTHY EXPERIENCE
9. Stimulates the formation of gastric juices, which helps
FASTER DIGESTION (relieves heartburn, reflux disease of the esophagus)
10. It helps maintain blood pressure and can relax the body and mind, thereby REDUCING STRESS and depression tendencies, giving the body ENERGY
11. Lemon juice helps REPLENISH BODY SALTS, especially after strenuous exercise
12. Helps maintain HEALTHY EYES
13. REJUVENATES AND BRIGHTENS THE SKIN, is a huge benefit for the skin and prevents the formation of wrinkles and acne
14. Helps REDUCE PAIN and inflammation in joints and knees (dissolves uric acid)
15. It has a strong ANTIBACTERIAL EFFECT, helping to prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases
16. Prevents problems with constipation and diarrhea (ensures good bowel function)
17. IMPROVES HEALING thanks to ascorbic acid. It keeps all connective tissues, bones, and cartilage in condition. Suitable for convalescence after injury or illness.
18. TAKES CARE OF THE GUMS, helps stop their bleeding, and relieves toothache. Lemon water works as a prevention against periodontal disease
19. CLEANSES and thins the BLOOD, is suitable prevention against thrombosis
20. Warm lemon water RELEASES THE RESPIRATORY TRACT. It helps with allergies and relieves asthma.
Why should the water be warm?
Warm water does not cause a thermal shock to our body like cold water. It is just as exhausting as stressful situations. Furthermore, it greatly stimulates the digestive process and cleanses the bowels in the morning so quickly that you will be surprised.
20/04/2023