After intensive training, it is important to add the right nutrients to your body to accelerate regeneration and to promote muscle building. But what exactly should you eat after sports? Here you can find out everything about the optimal Post Workout Meal.
Why is the food so important after training?
Filling the energy storage
During training, your body consumes a lot of energy in the form of glycogen. These memory must be replenished after sport. Carbohydrates are best suited for this.
Repair of the muscles
Small cracks in muscle tissue are created during training. Proteins provide the building blocks to repair them and build new muscle mass. A protein -rich meal after sport supports this process.
Combating sore muscles
The right food after training can help to prevent or relieve sore muscles. Antioxidants and anti -inflammatory nutrients are particularly important for this.
The best carbohydrates for the after workout meal
Whole grain products
Whole grain bread, whole grain pasta or rice rice are complex carbohydrates that gradually get into the blood. They supply you long -lasting with energy without increasing the blood sugar level quickly.
Fruit
In addition to quickly available carbohydrates, fruits such as bananas, apples or berries also contain many vitamins and minerals. They are perfect as a snack after sport.
Quinoa or millet
In addition to complex carbohydrates, the pseudo -cereals also provide high -quality proteins. They are therefore an ideal basis for a full post Workout Meal.
Sweet potatoes
Sweet potatoes have a high content of complex carbohydrates and are rich in vitamins and minerals. They provide you with energy long -lasting.
The right protein sources after training
Lean curd or Skyr
Dairy products such as lean curd or Skyr have a very high protein content and also deliver calcium and B vitamins. They are considered the ideal muscle booster.
Egg
Eggs contain high -quality protein and many essential amino acids that the body cannot produce itself. Smart eggs or omelets are perfect for sports.
Chicken or turkey
Poultry has a high protein content and little fat. It can be prepared in many ways and is easy to digest.
Salmon or tuna
In addition to protein, fat sea fish also provides important omega-3 fatty acids. These have an anti -inflammatory effect and can accelerate regeneration.
Healthy fats for the time after sport
Nuts and seeds
Nuts and seeds are rich in unsaturated fatty acids, vitamins and minerals. A handful of training or as a topping on the salad is ideal.
avocado
In addition to simply unsaturated fatty acids, avocados also supply many B vitamins and minerals such as magnesium and potassium that are important for muscle function.
Linseed oil or olive oil
High quality vegetable oils are rich in valuable omega-3 or omega-9 fatty acids. You are a good choice to serve salads after sport.
Regeneration -promoting ingredients
Antioxidants
Antioxidants combat free radicals that arise during intensive stress. For example, they are in berries, cherries, kale or spinach.
Anti -inflammatory
Inhibitory ingredients can prevent sore muscles and joint inflammation. There are particularly many of them in turmeric, ginger, broccoli and fat sea fishing.
magnesium
The mineral is important for muscle function and energy metabolism. Good sources are whole grains, nuts and green vegetables.
Common mistakes when eating after sports
Too long waiting
Use the "anabolic window" up to about 30 minutes after training to quickly fill up your energy storage and start regeneration. Don't wait too long with the food.
Too much fast food
Strongly processed foods and fast food are not a good choice after training. They contain many unfavorable fats and additives and provide little nutrients.
Too large portions
Avoid too large portions after sports. They burden the digestion without additional advantages. Use the After Workout Meal to orientate yourself to your feeling of hunger and satiety.
The perfect after workout meal
The full plate
Combine a protein source such as lean meat, fish, eggs or legumes with a portion of complex carbohydrates from whole grain products or potatoes for an optimal post workout meal. Add vegetables or salad for vitamins and fiber and season with high -quality oils.
Meal Prep for athletes
It is best to cook and prepare your dishes for the After Workout Meal on training -free days. So you save time and always have the perfect meal at hand.
The quick snack for in between
If the time is not enough for a big meal, use a protein -rich snack like a shake with protein powder, a skyr with nuts or a covered whole grain toast.
Drinking meals as ideal regeneration after sport
A proven way to supply your body quickly and effectively with all important nutrients after training are high quality Drinking meals Like that of Saturo. This Liquid food contains the perfect combination of complex carbohydrates, high -quality proteins and healthy fats as well as a wide range of vitamins and minerals. As a result, they optimally support the regeneration of the muscles and fill up the energy stores. Thanks to the liquid shape, they are particularly easily digestible and quickly available. So you save valuable time in preparation and can easily enjoy the drinking meal anywhere. With Saturo As an after workout meal, you are always perfectly cared for and start the next training session optimally.
