Athletes know and understand why recovery and muscle regeneration after training are so important. The appropriate recovery phases improve their performance and lead to physiological adaptations that make them stronger, faster and fitter. In combination with the right diet, the body's recovery processes are easier and faster. So what should you eat and drink after training? In this article, we'll tell you what the most recommended post-workout foods are and also give you tips on how to enjoy them.
The rules of regeneration after training
The three rules of recovery after training are:Rehydrate (fluid balance), refuel and build up. Sweating during exercise causes you to lose fluids and electrolytes, which is why you should first drink enough to compensate for the losses. Rehydration is most important, followed by replenishmentCarbohydrate stores (glycogen) and the absorption of enough amino acids from the protein to rebuild muscle tissue and stimulate muscle growth.
Smoothie, fresh juice or milkshake?
Your first goal after training is to restore fluid balance in your body. This is particularly important because muscles are made up of around 75 percent water. It is recommended to drink 500 to 700 ml of fluid for every pound lost during exercise. To determine how hydrated you are, you can also use the urine color scale. What matters is not what you drink, but how much. So choose something you enjoy: water, sports drinks,Coconut water, Smoothies oder Shakes.
How much carbohydrates and protein to eat after a workout?
After training, it is best to eat 30 to 50 grams of protein and 1 to 1.5 grams of carbohydrates per kilogram of body weight. Experts recommend consuming carbohydrates within the first 30 minutes to an hour after a workout to get glucose and amino acids into muscle cells. Since whole foods contain active ingredients such as antioxidants that can provide even more recovery benefits, focus on rich foods first and only then turn to supplements. We show you 10 foods that are perfect for post-workout nutrition.
Rote Beth
Beetroot is a real vitamin bomb. The betalains it contains help the body transport oxygen more efficiently to muscle cells, support muscle contraction, lower blood pressure and also have a strong antioxidant effect. Studies show that beetroot juice and cooked beetroot can improve performance in sportsbefore training, but they also have benefits as a post-workout snack.
Beets are very versatile and can be baked, roasted, juiced or grated.For a colorful saladcombine them with goat cheese and arugula. Beetroot juice is an integral part of regeneration smoothie recipes.
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Eggs are considered “the perfect source of protein” because they contain all nine essential amino acids. Studies show that the protein in eggs promotes significant increases in resistance muscle strength in athletes. One large egg has 70 calories, 6 grams of high-quality protein, 5 grams of total fat and a variety of important vitamins and minerals including iron, vitamin D, zinc and choline.
Whether boiled, scrambled, fried or omelette, eggs are delicious, regardless of the method of preparation. Combine them with a carbohydrate-rich whole grain bread and vegetables or make delicious pancakes with a banana filling!
Avocado-Ei-Salat-Sandwich
Egg salad sandwiches are a great post-workout snack. Make the salad with hard-boiled eggs, vinegar, Dijon mustard and chopped chives. For a healthier twist, use avocado puree instead of mayo. You get the creaminess of mayo, but with the added benefits of avocado. Simply spread the puree on whole grain bread, spread the salad on top and serve with tomatoes and lettuce.
Berries
Berries are rich in immune-boosting antioxidants that can balance oxidative stress in the body after intense exercise. Oxidative stress is a metabolic situation in which there is an excess of reactive oxygen compounds in the body. Increasing your intake of antioxidant-rich foods like berries can help combat muscle damage and inflammation caused by free radicals.
Berries are especially delicious when paired with protein-rich foods like Greek yogurt, cottage cheese, or a handful of nuts. You can also incorporate them into a smoothie with a protein powder of your choice.
Greekyogurt
With 14 grams of protein and around 110 calories per 100 grams, Greek yogurt offers an ideal protein-to-calorie ratio, making it the perfect post-workout meal. Greek yogurt also makes great refreshing drinks. Avoid ready-made yogurt desserts as they are loaded with refined sugar and unnecessary calories.
Add fresh fruit to yogurt. This creates the optimal protein-carbohydrate combination, which is so important for regeneration and muscle growth. Oatmeal or muesli are also very tasty in yogurt.
cottage cheesewith fruit and muesli
Cottage cheese has one of the best protein to calorie ratios. There are around 100 calories and 11 grams of protein in 100 grams of cottage cheese. Additionally, cottage cheese is one of the richest sources of the amino acid leucine - with almost 3 grams per serving. Leucine is the most important amino acid for building muscle. Insulin is also essential for muscle protein synthesis. Therefore, sufficient carbohydrates with leucine are needed to increase insulin levels. To get enough carbohydrates, add 200 grams of fresh fruit (strawberries, pineapple or grapes) to the cottage cheese and top it off with 30 grams of cereal.
Watermelon
This sweet fruit is 92 percent water, making it the perfect choice to promote body rehydration. 300 grams of watermelon has only 80 calories and is a good source of vitamin C, lycopene, potassium and vitamin A. The results of a small study showed that athletes who consumed watermelon juice 24 hours after training had up to 40 percent less muscle soreness than those who didn't drink watermelon juice.
Watermelon tastes particularly good fresh on its own or in a smoothie. In the blender, add 300 grams of watermelon pieces, a tablespoon of honey, a tablespoon of mint leaves, 170 grams of fat-free Greek yogurt and a pinch of cinnamon. This smoothie provides approximately 28 grams of carbohydrates, 20 grams of protein, 0 grams of fat and 190 calories.
Salmon
Salmon is known as an excellent source of omega-3 fatty acids. Research has shown that omega-3 fatty acids improve glucose tolerance and promote lean body mass gain. Good fats, which are also found in salmon, play an important role in hormone production and can therefore support muscle growth. Additionally, the fat content in salmon can increase your metabolic rate and help build lean muscle mass. The high protein content - about 17 grams per serving - provides essential amino acids for muscle recovery after training.
You can grill salmon fillets or roast them in the oven with lemon and thyme and serve with a colorful salad.
Quinoa
Quinoa is a good source of protein (4 g per 100 grams) and rich in iron and fiber. It is considered a complete protein because it provides the body with all nine essential amino acids in sufficient quantities. An added benefit of this trendy superfood? Quinoa is also gluten free.
Quinoa is ideal ashot breakfastand tastes particularly good when refined with nutmeg or cinnamon and garnished with fresh fruit. This nutritious, muscle-building food is also delicious in salads or with dried cranberries and flaked almonds.
Turkey meat
Turkey meat is a good source of high-quality protein. As a rule, endurance athletes need around 1.2 to 1.4 grams per kilogram of body weight. For strength athletes, the recommended amount is 1.6 to 1.7 grams of protein per kilogram of body weight. And a higher-protein diet may help some athletes maintain muscle mass while keeping body fat low.
How can you eat turkey meat? Grilled turkey strips taste great in salads and in wraps with hot mustard, avocado and tomato salsa.
Peanut butter
Peanut butter is very popular among many all-star athletes. It is a good source of plant-based protein and healthy fats. One tablespoon of peanut butter contains about 95 calories, 4 grams of unsaturated fat and 3.5 grams of protein. It is also rich in B vitamins, magnesium and vitamin E, which help fight free radicals after intensive training. If possible, choose an organic peanut butter with no added sugar or oil.
Peanut butter tastes particularly good on whole grain toast, waffles or pancakes. It is also very tasty in combination with raw fruit such as bananas, apples or pears.
Bananas
Bananas are one of the most popular fruits among athletes. They consist of easily digestible carbohydrates that replenish muscle glycogen stores after exercise and at the same time boost insulin levels. Insulin transports amino acids into muscle tissue. Combine a banana peanut butter toast with a glass of milk to get at least 20 grams of protein.
Are you sure you have oneHave a good mealneed after training?
Remember that after training you should only eat a snack and not a large meal. Many people eat too much and consume more calories than they burn during exercise. If your workout lasts no longer than 90 minutes or does not involve intense endurance exercise, you may not need a true “recovery meal.” Enjoy a small, healthy snack of fresh fruit or vegetables with hummus and drink plenty of water.
