As we know, refueling properly is key to progress and results!
“To eat before or after a workout, that is the question.”
A lot of studies have been made through the years and the answer is still, “It depends.”
Research shows that eating before a long-duration exercise is very beneficial. But also, if you didn’t consume any food prior to working out, you have to eat as soon as possible.
Protein- Carbohydrates- Fats
Getting nutrients it’s very important for your body. That’s why you need proteins, carbs and fats to help restore energy, grow muscles and be healthy overall.
Back to the main point! ….
What foods do I need to eat after training or a workout?
PROTEINS! During HIIT workouts, proteins in your muscles break down.Consuming proteins helps repair these muscles and tissues & also helps replenish energy stores in our body. Ushqimet me PROTEINA janë tepër të rëndësishme.
Gjatë ushtrimeve me intensitetit të lartë, proteinat që ndodhen tek muskujt shpërbëhen, prandaj duhen rikthyer përmes ushqimit.
Këto ushqime ndihmojnë në mbushjen e rezervave të energjisë, rindërtojnë muskujt dhe riparojnë indet e trupit.
Çfarë të konsumoni për proteina:
- Protein powder or protein bars (animal or plant based)
- Chicken
- Eggs
- Greek Yogurt
- Salmon or Tuna
- Cottage Cheese
Let’s continue with the ‘best maid of honor’. CARBS!
They help with recovery and give your muscles the ability to replenish the glycogen that just got lost through training.
Here’s carbs to make fun recipes.
- Potatoes
- Rice
- pasta
- milk
- grains like quinoa and others
- fruits (such as pineapple, berries, banana, kiwi)
- oatmeal
- Bread (whole grain is preferred)
Last but not least FATS, the ‘fake’ enemy!
Don’t be scared! Foods containing fat have their benefits too. They may slow down indigestion but it doesn’t reduce their effectiveness.
List foods containing fats.:
- avocado (a workout lover’s favorite)
- nuts or nut butters
- chia Seeds
- dried fruits and nuts
Don’t forget to choose foods that are easily digested and which will promote faster nutrient absorption.
Hey, it’s important! Make sure to drink plenty of water!
