15+ Simple meals must take after the training

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15+ Simple meals must take after the training - tinoshare.com
15+ Simple meals must take after the training - tinoshare.com

Whether to fix the muscles or to replace nutrients lost during exercise,  eating  right after practicing sports it is essential for the body. Not enough to rehydrate the body: it is also necessary to eat foods  that help restore normal levels of blood glucose, protein and minerals. Here is a list of the best food choices for after training, in order to nourish the body and take advantage of the exercise performed.

 

A snack

Experts recommend eating a small snack between 30 and 60 minutes after practicing . This way, you avoid the temptation to eat larger quantities after a while. The collation must contain 60 percent carbohydrates, so replace glycogen consumed during exercise. A slice of bread with a slice of low-fat cheese is a good choice.

a snack 15+ Simple meals must take after the training - tinoshare.com

Hard-boiled egg

After practicing intense physical exercise, the proteins are as necessary as carbohydrates. Eating 10 to 15 grams of protein helps build muscle. A boiled egg is enough to replace this substance portion. Also certain cuts of meat, low-fat are good sources of protein.

hard boiled egg 15+ Simple meals must take after the training - tinoshare.com

Avoid fat

What you eat after training is also part of it. A person doing moderate exercise should consume less than 15 percent fat calories after training.Eating foods high in fat can cause the annulment achieved through exercise. In addition, the feeling of heaviness and fatigue difficult the tasks ahead during the day.

avoid fat 15+ Simple meals must take after the training - tinoshare.com

Banana

Essential for muscle recovery, banana helps prevent cramps after a physical workout, thanks to its high potassium content. In turn, it owns significant amounts of sugar, allowing glucose replenish the body. Finally, it is easy to digest food, so its use is almost immediate.

banana 15+ Simple meals must take after the training - tinoshare.com

Water

Indispensable throughout the exercise, water intake becomes even more important in the later time, because our body and lost a lot of fluid with it minerals. Experts recommend drinking about half a liter to two hours before the activity, and performing regular shots during training. Try to avoid carbonated or alcoholic beverages because they can provoke the opposite effect, it ie dehydrated.

water 15+ Simple meals must take after the training - tinoshare.com

Turkey sandwich

A turkey sandwich is an excellent choice to feed you something rich and healthy. It has a good amount of protein needed to replenish lost during exercise. By having low fat, turkey helps you get a better quality muscle mass. Just keep in mind that this is a meal that is not easily assimilated, so that its benefits are not instant.

turkey sandwich 15+ Simple meals must take after the training - tinoshare.com

Almonds

Small, but effective; so you could define these nuts. While the tiny size of a almedra can satisfy us realize that we, a handful yes it will. Also, we will be giving it our body nutrients that help regulate cholesterol and blood pressure. If you do not have to hand almonds, pistachios can replace them.

almonds 15+ Simple meals must take after the training - tinoshare.com

Salad with quinoa

In recent years, he began to be fashionable incorporate quinoa meals, from the Bolivian altiplano. This popular ingredient has powerful properties also provide satiety. One option is to ingest it in salads. Cut your favorite vegetables and agrégales only a handful of seeds of quinoa. Spices to taste, but remember, nothing high in fat because your digestion difficult.

quinoa salad 15+ Simple meals must take after the training - tinoshare.com

Rice

Easy cooking, with many opportunities for accompaniment, rice takes you hunger after a heavy workout, also providing very few calories.You can combine it with tuna, other food rich in proteins (given that it is fish), and also is easy to get as it is sold in cans. Season with cream cheese or a spoonful of olive oil. Avoid mayonnaise, even that low in calories, fat it has.

rice 15+ Simple meals must take after the training - tinoshare.com

Watermelon

After a strong workout, fruits help restore normal body parameters. And the watermelon has the added benefit of being made up mostly of water.Rehydration is the first thing to do before training while you exercise and after it. But so much the better if that rehydration comes on the heels of a tasty watermelon.watermelon 15+ Simple meals must take after the training - tinoshare.com

Granola bar

Granola bar is easy to transport and can even eat while you go back to the gym. In addition, he is a fantastic choice to achieve a rich and healthy eating, since it is composed of a mixture of grains, such as oats and whole grains. The most sophisticated also include dried fruits, nuts and honey. All of these substances contribute fiber to your diet, nutrients, vitamins and minerals your body loses during exercise.

granola bar 15+ Simple meals must take after the training - tinoshare.com

Greek yogurt

This specialty of yogurt contains almost double that a normal protein. In turn, it has a thick, dense texture that gives the body feeling full. In terms of nutrients, it is a great source of carbohydrates, necessary to restore energy reserves lost following the practice of sport. You can accompany it with fruits, seeds or quinoa.

Greek yogurt 15+ Simple meals must take after the training - tinoshare.com

Lean meat

If your idea is something after practicing sport is not recommended by experts lunch, although the speed of everyday life often do not leave alternatively, see that what you will eat it a meal of lean meat. For this it is essential to consider the type of cooking. It is recommended that the meat is cooked on the grill and accompany that with a salad.

lean meat 15+ Simple meals must take after the training - tinoshare.com

Chicken

After sport, nutritionists recommend a meal with chicken, especially breast, given its low fat content. The chicken is rich in protein, essential for muscle tissue repair and replenish glycogen lost during exercise. If the body does not eat protein, you lose muscle mass. The chicken portion can be accompanied by rice or salad, which complements and adds more minerals to the body.

Chicken 15+ Simple meals must take after the training - tinoshare.com

Cheese

Strength activities cause the destruction of substances in the body, which must be rebuilt for our body is healthy. It is essential for protein consumption, which are responsible for repair muscle tissue. One way to incorporate them are low-fat cheeses. In addition to satiate, not possessing large amounts of lipids aid digestion and relieve the feeling of heaviness.

Chesee 15+ Simple meals must take after the training - tinoshare.com

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