For the trainees the best meal after exercise
Many trainees are looking for the best meal after exercise, I regret to tell you that there is no such thing, but there are several excellent meals after exercise, and this is good because this will give you more options in order to avoid boredom of the same type of food.
The majority, especially beginners, are waiting for a magical mixture that they take to wake up the next day and find that the bicep muscle has become larger, and this is completely wrong, because the meal should match your body requirements and personal goals.
Let me guide you on the right way to choose your meals appropriately.
The best meal after exercise
After an arduous training session, your body consumes a lot of energy that is stored in the liver and muscles in the form of clikogen, which means that the priority is to have a diet rich in carbohydrates to compensate for the energy deficiency.
In addition to the occurrence of microscopic lacerations with the target muscle fibers in the exercise, whose repair requires a set of amino acids that can be obtained through a meal rich in protein.
As for fats, their role is no less important than carbohydrates and proteins. Fatty acids are involved in many chemical processes for protein synthesis and muscle recovery, such as omega-3.
Examples of meals after exercise
In these meals we will divide the nutrients as follows:
Carbohydrates: 60 g
Proteins: 30 grams
Fat: 18 g
This is just an example, and you can change the amount according to your diet.
Meal 1:
300 g rice.
80 g chicken breast.
Spoon of olive oil.
Meal 2:
350 g potatoes.
Two whole eggs and 3 eggs.
10 g walnut (walnuts).
Meal 3:
200 g pasta.
80 g beef.
Two tablespoons of coconut oil.
The timing of the meal after exercise
When you finish your training session, hurry, run home and eat that meal. It is even better to take your meal with you to the club and eat it in the changing room right after the class ends.
Yes, this is the nonsense that we hear in training circles, which makes beginners spend a lot of energy in doing things that are not important compared to what is essential and most important.
Scientific studies have proven that after the training session, there will be a rapid and long-term increase in muscle protein synthesis for 72 hours in beginners, and 48 hours in applicants due to improved muscle recovery. This means that you do not have to take your meal with you to gym or run home to eat it, because the muscle remains thirsty and sensitive to protein within 2-3 days after serving.
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