The return to training after a period of inactivity, whether on vacation or due to injury, is always hard and even more so if our nutrition is not adequate, since not providing our body with the ideal amounts of water, macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals) can slow down the physiological adaptations that have to occur. An important point is that of recovery after training, that is, how quickly we reduce catabolic (destructive) processes and shift toward anabolic (constructive) ones can be crucial to assimilate the training load.
In periods like pre-season this is crucial. And the question you will now ask yourself is, how can I do this? How can I minimize the damage caused by training? How can I speed up the recovery processes? Well, here's the answer: it all comes down to "after training you have to eat", that is, you have to ingest nutrients and this is ultimately the most important thing.
But let us be more specific, what nutrients? How many nutrients? First of all, you have to know that recovery must always take place at two levels, the energetic and the muscular, with their relative importance depending on the sport, that is, depending on the type of wear and tear.
And since we are starting the year and pre-season training begins for endurance sports, I will talk about recovery in them. For which I will use what science says... And basically it says that we should eat carbohydrates and proteins at the same time and whenever possible in a ratio of 3:1, that is, for each serving of protein there should be three of carbohydrate. As they are mainly energy sports, the amount of carbohydrates must be higher and a priori we could think that it is unique, but science says that when carbohydrates are added to rapidly assimilated proteins, the secretion of the hormone insulin is greater and therefore there is an acceleration in the recovery processes.
Another question that is surely arising now is, is any carbohydrate worthwhile? And any protein? Well, the truth is that if we want to optimize recovery to the maximum we must use the nutrients that science tells us are the best, such as carbohydrates with a high glycemic index (such as glucose and maltodextrin) and hydrolyzed proteins of rapid absorption (such as All Beef and hydrolyzed whey protein) and precisely having these concepts clear is how we technically develop product 3: 1 PRO Recovery. If we combine in liquid (shake) form the appropriate proportions of carbohydrates and proteins mentioned above, we ensure a rapid start in recovery at all levels, that is, both energetic and muscular.
This is only the first step, hence the word "start", because if we only do this we will have started well, but we will have left it halfway through and we must not forget to continue eating carbohydrates and proteins in the hours following the effort.
As a summary, I give you a schedule of post-workout intakes:
- Minute 0: End of training/competition = immediate intake of recovery shake, e.g. one dose of 3:1 PRO Recovery.
- + 1h: first solid meal that must be rich in carbohydrates and have a portion of protein, for example, 100g of rice + 100g of chicken breast (dry values, prior to cooking). Add salt to promote rehydration.
- +3h: Repeat solid intake of similar characteristics.
Article written by Pablo Felipe Martín, Expert Technical Advisor in Sports Nutrition at Crown Sport Nutrition
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3:1 PRO RECOVERY->
- Recommended intake: One and a half scoops post-workout
- Maximum Recovery
- Maximum Strength and Power
- Increased muscle mass
- Increased iron and ferritin
- Immune system enhancement
