When we perform physical exercise, we must take into account that in addition to having fun and having worked our technique or skills for that sport, our body suffers certain effects that we would have to counter to not wear out.
Effects of physical exercise
- About nutrient consumption: During exercise, our body has used part of its reserves of glucose, ie glycogen, to obtain the necessary energy. Through sweat, in addition, have lost fluids and electrolytes, especially sodium.
- On the defenses: There is an increase in oxidative stress and an inflammatory situation that although useful to generate the physiological adaptations to the exercise, can put at risk the health of the defenses, especially if it does not consume enough energy and antioxidant vitamins and phytonutrients.
- About muscle: Due to muscle contraction during exercise can produce muscle damage that, without proper care, can cause injury.
Finally, an unbalanced diet and poor recovery can produce both physical and mental fatigue.
HOW TO CONTRACT THE EFFECTS OF THE YEAR
On the one hand we must favor a correct recovery, filling again glycogen stores with a sufficient intake of carbohydrates and correct the balance of fluids and electrolytes.
On the other hand we will have to stimulate our antioxidant system and control the immune response.
And finally propitiate the regeneration and synthesis of new proteins.
BROADLY SPEAKING, IT WILL BE KEY THAT THE DIET IN GENERAL IS SUFFICIENT IN ENERGY AND ADEQUATE IN NUTRIENTS. WE CAN LOOK AT THE MEDITERRANEAN DIET AS A HEALTHY DIETARY PATTERN.
And more specifically, at the end of the sports session, it is recommended to take advantage of the anabolic window to enhance the total recovery. The anabolic window is a term used to define the phase following physical exercise in which with the consumption of adequate nutrients we can get from "wear" (catabolic process) to "construction" (anabolic process), and in this way favor the regeneration of tissues. This window is calculated to be at its best during the first 45 minutes after training.
RECOMMENDED FOODS FOR THE ANABOLIC WINDOW
Taking these premises into account, it will be important at this stage to provide the body with:
- Water
- Sodium
- Carbohydrates (1 g / kg body weight)
- Proteins (0.3g / kg body weight)
- Vitamins, minerals and antioxidants
We can do it based on supplements designed for this purpose that contain such nutrients or prepare it ourselves with food:
- We will have a base of: milk, liquid yogurt, fresh cheese beaten or soy drink that will provide us with quality protein and water.
- Afterwards we add carbohydrates: fruit (it will also give us vitamins, minerals and antioxidants, some of the most recommended for its nutritional value are kiwi , strawberries, orange, banana or melon), cocoa, coconut water or drink of almonds or rice , cookies or cereals, honey or sugar or jam.
Examples of post-exercise foods
Smoothie 1 200g beaten cheese 0% + coconut water + 2 yellow kiwis and 5 strawberries.
Smoothie 2 skimmed natural yogurts + 200 ml of rice drink + 1 banana
60g bread with fresh cheese 0% + 1 kiwi + 2 tablespoons honey
Milk bowl + 1 sliced banana + 40 g of cereals.
