The macronutrients involved in the post-training recovering process of your body are the proteins, carbohydrates and fats. All foods and drinks we consume are composed of macronutrients and micronutrients, which are essential for our organism for the production of energy, for the formation and growth of our tissue, for the regulation of the biological processes, for the prevention of the apparition of deficiencies and degenerative diseases.
Proteins help in the repair and formation of musculature.
Physical exercise triggers the decomposition of the muscle protein, and the rate at which this thing happens depends of the physical exercise and of your level of training.
The consumption of an adequate quantity of proteins after training offers your organism the aminoacids it needs to repair and resupply these protein deposits.
The consumption of 0,14g-0,23g of proteins per kilogram of body weight after a training is recommended.
Studies show that ingestion of 20g-40g of proteins maximizes the capacity of the organism to recover after exercising.
Carbohydrates help you recover faster:
The glycogen deposits of your body are used as fuel during exercising, and the consumption of carbohydrates after exercising help in their recovery.
The speed used by the glycogen deposits depends on the physical activity. For example, the endurance sports determine the body to use more glycogen than the resistance trainings. This is the reason why if you participate in endurance sports (running, swimming etc.), it could be necessary for you to consume more carbohydrates than a body-builder.
The consumption of 0,5g-0,7g of carbohydrates of the body weight in 30 minutes after training results in adequate resynthesis of the glycogen.
Moreover, the secretion of insulin, which promotes the synthesis of glycogen, is stimulated better when carbohydrates and proteins are consumed in the same meal.
In consequence, the consumption of carbohydrates and proteins after exercising can maximize the synthesis of protein and glycogen.
Tips: Try to consume proteins and carbohydrates in a ratio of 3:1 (carbohydrates to proteins). For example, 40g of proteins and 120g of carbohydrates.
The consumption of carbohydrates to rebuild the glycogen deposits is important for persons frequently exercising, meaning an average of once or twice in the same day. If you have 1 or 2 days to rest between trainings, then this thing becomes less important.
Fat is not that bad
A lot of people have the opinion that the consumption of fats after a training slows down digestion and inhibits the absorption of nutrients. An example for this is represented by a study showing that fat milk is more efficient for the promotion of the muscle growth after a training than the non-fat one.
Moreover, another study showed that, even if you ingest a meal rich in fats (45% energy from fats) after a training, the muscular synthesis of the glycogen was not affected.
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