THE ESSENTIAL
- In addition to being gluten-free, high in fiber and low in glyceride, quinoa is one of the foods that contains the most carbohydrates: about 8 grams per serving.
- A whole egg provides about 7 grams of protein and is completely unsweetened. It is one of the star foods in the breakfast of athletes.
Your body is like a race car: it needs the right fuel to run. Namely, in this case, a diet rich in nutrients, intended to promote muscle recovery, reduce fatigue and, ultimately, boost energy sustainably.
Here is a list of the healthiest foods to eat after sport to optimize the benefits for the body – to be adapted according to sex, weight, individual metabolism, as well as the type of training.
Prioritize complex carbohydrates
Complex carbohydrates, absorbed more slowly than simple ones, make it possible to replenish glycogen stores in the muscles and to fight against the declines in immunity that can occur after exercise. They must represent at least 45% of total daily energy intake, according to dieticians.
They are found in whole wheat pasta (and al dente is even better), brown rice, quinoa, oatmeal, buckwheat, but also sweet potatoes, lentils or even potatoes. earth. To fill up on carbohydrates with a low glycemic index, you can also count on wholemeal bread, rye or spelled.
On the other hand, avoid simple carbohydrates, such as cereals, white bread, refined sugars or even rice cakes, a false good idea despite their dietary image.
Promote protein
During an intense sports session, the muscle tissues are traumatized, damaged. It is therefore essential to consume proteins to promote their reconstruction, and thus gain mass. For a person who maintains regularly, between 1 and 2g of protein per kilogram of body weight is recommended daily.
Among the ideal sources of protein after exercise: white meat (chicken, turkey, pork), eggs (if possible raised in the open air), fatty fish (salmon, tuna, sardines…), red meat, tofu or legumes (lentils, peas, beans…). Peanut butter (peanuts, almonds…), Greek yogurt and cottage cheese are also very rich in protein and “good” calories.
Conversely, forget processed meats (sausages, cold meats, ham, etc.), with no real nutritional contribution.
Eat fresh and varied vegetables
It is necessary to consume a good dose of fruits and vegetables to fill up with fiber, minerals, vitamins and antioxidants, essential for the proper functioning of the body and even more so after exercise.
The best vegetables for recovery are crucifers (broccoli, cabbage…), leafy green vegetables (spinach, arugula…), root vegetables (carrots, beets…), squash or peppers. Among the fruits, favor those of bright color, rich in beta-carotene and vitamin C, such as red fruits (with blueberries at the top of the podium), apricots or mangoes, but also those rich in proteins and carbohydrates (apples, bananas, etc.).
Include healthy fats
Contrary to popular belief, consuming fat is recommended after exercise. They still have to be healthy, which is technically unsaturated fat, which plays a key role in regulating inflammation and muscle growth.
They are found in particular in avocados and oils (olive, flax, rapeseed, etc.), oilseeds (walnuts, almonds, flax seeds, etc.) or even fish oils.
Eat within two hours of the session
To optimize your body’s use of nutrients, it is recommended that you eat within two hours of physical activity.
An ideal menu? One-third carbs, one-third protein, and one-third vegetables for the main course, along with healthy fats, before finishing with a fresh fruit or dairy product for dessert.
If you cannot eat directly after your session, provide a source of easily assimilated carbohydrates, such as bananas (an ideal food to swallow just before sport).
Hydrate!
It is essential to drink enough before, during and after the sports session, in order to recover the loss of water resulting from perspiration and breathing, and thus restore the body’s blood volume and avoid slack. Herbal teas, infusions and several liters of water are therefore recommended to accompany your day of effort.