I love the post workout snack…so much, particularly in this way?!?… Especially in the summer when you need something fresh and good! !
For those who practice a sport a post workout meal is a must!
Why this meal is so important?
During a very intense workout we damage the muscles and the connective tissues. These need to be repaired and a depletion of our energy reserves (post-exercise hypoglycemia). So, If you don’t eat after your workout…so let’s say that you eat 2 -3 hours after your workout ( for example, waiting until lunch or dinner) our bodies suffer from one of the effects of hypoglycemia or muscle catabolism defeating your efforts! So keep in mind…this is important!
To maximize your results and promote protein synthesis and glycogen synthesis is therefore desirable to have a light snack between 30 and 60 minutes from the end of your workout.
Obviously the post workout meal depends on the type of physical activity that takes place, the duration and intensity 😉
What should you have as a postworkout meal?
Carbohydrates with a high glycemic index (rapid assimilation). It tries to exploit in this way the resulting increase in insulin that facilitates the entry of proteins and carbohydrates in the tissues by facilitating the recovery of energy supplies and recovery.
The high glycemic index carbohydrates : sugary fruits (bananas , apples, pears) , rice cakes , honey
Protein: the amount should vary from 15-30g of proteins, and may be taken dietary protein (the best sources are the greek yogurt, chicken, egg whites, tuna) or protein powder preferably those whey. Both the food proteins, listed above , that the proteins of the whey contain a full spectrum of essential amino acids essential for protein synthesis and tissue reconstruction .
Now we move on to my post workout snack!!! Every time I have to train my legs always try to go to the gym very early to be sure to have the whole room for myself and being able to move with ease also because often I combine various exercises and find the tools busy annoys me! How do I organize myself ? Simple ! Wake up at 6 a.m, have breakfast and get ready to go to the gym. I make sure to be there around 7:30 a.m to make sure not to get a digested and unpleasant incidents during exercise : P. After the workout I do cardio (if I have to )…. otherwise stretching and amino acids. Then I go back home to have a shower… and finally… I have my post workout meal! … here’s the recipe !
Acai -Berry Protein Shake
- 200g of frozen berries
- 40g of ISO 90% Ultra Brown by Color Nutrition
- one packet of thickener agar
- 1 tablespoon of powdered açai
- 1 teaspoon of chia seeds ( optional)
- 2 drops of tic or sweetner
- 100g greek yogurt ( optional)
Place all ingredients in a blender. Add water but not too much otherwise it becomes too liquid.
Mix all ingredients from 2 and up to 5 minutes.