After training you come home tired and exhausted. There is a lack of time and desire to cook and actually one would only take a quick shower and then go to bed. Even if dinner cancellation is very popular in the evening, you should not go without a meal, especially after exercising. By skipping the meal, regeneration and the adaptation of the body to the stress is prevented, so that the training is not successful . Skipping meals also has a negative impact on sleep , which also reduces everyday performance. It can also lead to not eating enough calories to have optimal training success. Too few calories trigger stress in the body, which e.g. B. also losing weightcan be hindered .
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Proteins promote muscle growth
During intense strength training, the muscles are stimulated by weights and repetitions. This irritation signals the body to adapt to the movement and weight. Micro-injuries can occur in the muscle, which are then repaired with proteins, causing the muscle to grow.
The German Society for Nutrition recommends 0.8 g of protein per kg of body weight for untrained adults. Trained and also people who are at the beginning of the training can easily access more protein. Even up to 2.5 to 3 g per kilo of body weight are not harmful!
High Protein Foods
- Dairy products such as quark, skyr, cottage cheese, milk
- Protein powder
- flesh
- Fish/Seafood
- Owner
- legumes
Carbohydrates give energy
Whether endurance training or weight training: Carbohydrates fill the glycogen stores in the muscles and provide energy. Therefore, every post-exercise meal should contain at least 0.5 g of carbohydrates per kg of body weight (women) and 0.7 g per kg of body weight (men). If the carbohydrate stores are replenished, the blood sugar rises again, so that hypoglycaemia and thus cravings are prevented.
carbohydrate foods
- bananas
- bread
- pasta
- trip
- potatoes
- oatmeal
- sweet potatoes
- Quinoa
- lenses
