After the gym or a workout, you want to eat quickly and you wonder what foods are recommended during the recovery phase
You have just practised a physical activity. You went to the gym at the end of the day and you come home satisfied, but also tired. You want to eat quickly and you wonder what foods are recommended during the recovery phase. You don’t want to make mistakes and lose the benefit of all your efforts! This article will help you! You will find all our advice for eating well after sport and all the pitfalls to avoid.
BAD PRACTICES TO BAN
After a sports session, it is important to take care of your body to promote recovery and benefit from the session. Of course, you have to think about stretching, taking a shower to eliminate sweaty toxins and getting plenty of rest, but that’s not all! It is also essential to stay well hydrated and to avoid some pitfalls.
Wondering what are the most common mistakes after a workout? We will help you identify them to “eat smart”.
1. NEVER SKIP MEALS
When we come home from the gym, we often want to go to bed. However, you should never end this day with an empty stomach. You’d like to know why? Because it compromises recovery.
It is difficult to rest well without consuming slow carbohydrates and that’s not all! The body will not be able to build new muscles without protein intake. And that’s not counting the many vitamins and trace elements lost during exercise that must be replaced…
2. DO NOT NEGLECT STARCHY FOODS
Starches provide complex carbohydrates that provide energy to the whole body. However, during exercise, the body has burned some of these nutrients to supply the muscles.
You should replenish carbohydrate stores before bed to optimise recovery. This is why every athlete will eat pasta, rice, potatoes, cereals or wholemeal bread during the recovery phase.
3. EAT THE RIGHT AMOUNT
You just did an important exercise and you are really hungry! Attention! It is essential not to overeat after sport, as this compromises the results. In addition, large evening meals are often more difficult to digest. They cause abdominal heaviness and some discomfort. They can cause bloating, stomach pain or nausea.
HOW TO EAT WELL AFTER SPORT: OUR ADVICE
As you know, the recovery phase after sport is essential. This step is essential to benefit from the session, but also to get back in shape quickly. You must therefore follow a specific plan after exercise. We will help you see it more clearly.
1. EAT RIGHT AWAY
After physical exertion, nutritionists recommend eating within 2 hours of activity to help the body regenerate and to best prepare for the next workout.
Wondering why you have to sit down to eat at this time? It’s simple! It is at this time that the body replenishes its carbohydrate and protein reserves.
2. DRINK PLENTY OF WATER
Here is another point to respect after physical activity: you must drink plenty of water to compensate for water loss and maintain good blood circulation.
Want to know what kind of water to drink? Opt for water rich in bicarbonate and minerals. You can even add an electrolyte-rich supplement to your water. You will find this type of product in sports stores, nutrition stores and pharmacies.
Don’t like the taste of water? Place a few pieces of cucumber or slices of lemon in your water bottle to flavour your water. You can also hydrate yourself with an infusion or vegetable broth.
IMPORTANT :
3. NO SNACKING AFTER SPORTS
Sport is exhausting! It’s easy to get tempted and slide into the couch with a packet of crisps or a few sweet cookies. However, snacking is your worst enemy after a session of physical activity. You risk destroying the benefits brought by your work and you will regret it the next day… You will have understood it, to take advantage of all your efforts, banish nibbling in the recovery phase.
4. OPT FOR A QUALITY SNACK
Want to know what kind of snack to eat after a workout? You must opt for quality products that will provide you with sugars and lipids. You will understand, you should not throw yourself on a chocolate bar or a fast food menu.
Instead, bite into a few almonds, a few hazelnuts or a few pistachios. Eat a banana or a cereal bar. Drink a fruit juice or smoothie.
5. EAT PROTEIN-RICH FOODS
Another post-workout tip is to eat protein during the recovery phase to provide the nutrients needed to repair muscle and build new muscle fibres.
WHAT MEALS AFTER SPORT? GOOD PRACTICES
To end this article, we will show you some examples of menus to adopt after physical exertion.
1. BREAKFAST
Did you go out for a jog before breakfast? Did you do a yoga session to start the day? In this case, opt for a high-protein breakfast by preparing an omelette or a few hard-boiled eggs. Accompany these with a slice of wholemeal bread and vegetable butter. You can also drink a glass of fruit juice or skimmed milk.
2. LUNCH AND DINNER
It doesn’t matter if you did a workout in the morning or afternoon, the rules are the same for lunch and dinner.
In the recovery phase, you will favour sources of protein rich in omega-3, such as fish. Accompany this one with brown rice and some steamed vegetables. You can also eat pasta or potatoes. Finish your meal with a dairy product, fruit and a slice of wholemeal bread if you’re still hungry and don’t forget to hydrate yourself!