Recovery and running
The key elements
No time to eat after training or don’t feel like eating and drinking too much afterwards? Which category are you in? Recovery is not rocket science: the key is consistency and the 3Rs. And remember that good post-workout nutrition helps maintain the immune system and avoid cravings in the hours and days that follow.
The 3Rs rule
Rehydration: you need to replace the fluids and electrolytes lost in sweat (sodium, potassium)
Energy reserves: you need to replenish your glycogen reserves (carbohydrate reserves in the muscles and liver)
Repair: help stimulate and repair muscle tissue
When to eat?
For a long time, it was said that you had to eat a snack within 30 minutes of intense physical effort. Science is evolving and we now know that the body is effective within 60 to 90 minutes after exercise to replenish glycogen reserves and that these adaptations last from 12 to 24 hours. It is therefore not essential to eat immediately after exercise, but one thing is certain, if you have little time between your workouts or if you want to avoid excessive hunger at the next meal, it is important to ensure rapid recovery.
What to eat?
It depends on your training, your ability to eat after a workout and the time available. If you are one of those people who are not hungry and feel nauseous after a workout, choose liquids such as a smoothie or a glass of milk or chocolate soy drink. Recent studies show good recovery if you consume between 15g and 25g of protein and 30g of carbohydrates (or more) after training. Here are some examples:
2 cups of chocolate milk or soy beverage
¾ cup of Greek yogurt + fruit
Fruit + 60g cheese
Bowl of cereal + milk or soy beverage
Bagel + peanut butter
Homemade muffin + milk/soy beverage
½ cup cottage cheese + fruit
Granola bar + yogurt + fruit
It is also important to include a source of fluids and electrolytes for effective rehydration. Drink until your urine runs clear.
In summary, recovering well will help you perform better and prevent you from being constantly exhausted and hungry!
Psstttt…for those who register for one of the races, we are offering a 10% discount on the purchase of a nutritional assessment with us by mentioning the promo code: MBDM10. Contact us at 514-287-7272 or firstname.lastname@example.org or buy it on our online store: https://www.vivai.ca/fr/categorie-produit/services-et-forfaits/