2023-05-26 10:05:49
Hydration play a essential role in recovery after running. It is recommended to drink one and a half times the amount of fluid lost during exertion. The double weigh-in method consists of weighing yourself before and after the race, taking into account the drinks consumed during the effort. Beyond 40 minutes physical activity, it is important to favor beverages enriched with minerals and carbohydrates to promote optimal recovery.
After the effortit is advisable to provide a meal within 30 minutes following the race. This meal should include a serving of fiber-rich fruit such as bananas, dates or oranges. It is also recommended to consume a carbohydrate element such as an exercise-specific drink, a cereal bar or one or two slices of wholemeal bread. A source of proteinsuch as ham or semi-skimmed milk, is also important for recovery.
Within two hours who follow the race, a full meal must be planned. It is better to opt for low fat foodsrich in vegetables, meats, Pisces et starches. It is also beneficial to include foods rich in omega-3, known for their effectiveness against injuries, as well as sources of magnesium and antioxidants. Colorful foods such as tomatoes, beets, pumpkins or spinach are often sources of antioxidants. It is always preferable to prefer a balanced and natural dietpromoting the assimilation of nutrients necessary for optimal recovery.
Nutrition plays a key role in the recovery process after a run, helping to replenish energy reservespromote the muscle repair et prevent injury.
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