We tell you why they are so important to recover and
if they can make us gain weight.
Any macronutrient
provides energy, therefore, what makes "fatten" is the amount
ingested. Active people who exercise need carbohydrates, since it is their main
source of energy before exercise. Hydro lysates of carbohydrates and proteins
have a composition mainly designed to promote recovery. Ingesting nutrients
that are easy to assimilate after exercise replenishes energy reserves, favors
rapid recovery in the short term and allows the next session to be resumed from
a much more favorable situation. In the medium and long term they improve the
yield and we will manage to burn more calories, getting to consume part of the
reserve fat stored. Therefore, contrary to what is thought, consuming
carbohydrates after exercise favors a loss of fat weight while improving
performance. If we do not eat these carbohydrates we will not have energy, our
performance will decrease and we will enter an alarm phase in which our body
will defend itself by lowering the metabolic rate and beginning to save fat.
In fact, to give you an
idea, if your training lasts more than an hour and combines aerobic sessions
with muscle work, it suits you to take carbohydrate shakes with protein to
avoid losing muscle mass that costs so much to gain.
If you want to use a
supplement to promote your recovery after exercise, it is necessary that your
carbohydrate percentage is higher than your protein percentage.
Most protein shakes are
made with whey protein or soy whey and are almost the same, although those that
are partially predigested during its manufacture are more quickly absorbed by
the blood to reach the muscles.
WHAT IF I TAKE AN EXCESS OF PROTEIN SHAKES?
For the liver and
kidneys it is an effort to break down and absorb an extra dose of proteins and
carbohydrates, so taking them in moderation is the best option. An overdose of
protein shakes should not harm a healthy person, but neither will it make you gain
muscle. The excess protein will be stored as fat or it will be excreted by the
kidneys.
IF I TAKE A PROTEIN SHAKE, DO NOT I HAVE TO EAT AFTER?
Protein shakes are not
a replacement for the 5 meals you must do per day, they are an extra meal, so
it is recommended to make between 5 and 7 meals when training to gain muscle
mass.
WHAT IF I DO NOT TAKE THEM AFTER TRAINING?
One hour after the
training the muscle reconstruction work starts to reduce and you simply need
energy to replenish the glycogen you need to move and train in the next
session. If you take proteins out of that "metabolic window" of 20-30
minutes, the body keeps circulating the protein in the muscle for at least 24
hours after training.
THE BEST SPORTS MIXES FOR SPORTSMEN
We leave you a
selection with some of our favorite homemade smoothies to promote recovery.
First we leave you the formula so you know what the perfect smoothie is like,
and we list some of the ones we like the most: the hydrates classic plus
proteins, an energizer based on coconut milk, chocolate and banana recovery
shake, another for recover after an intense session based on pineapple, banana
and tofu, a banana and orange smoothie to fill us with energy and a protein
cocktail to gain muscle mass.
