The return to training after a period of inactivity, whether holiday or injury, are always hard and even more so if our nutrition is not adequate, as it does not provide our body with adequate amounts of water, macronutrients (carbohydrates, Proteins and fats) and micronutrients (vitamins and minerals) can slow down the physiological adaptations to be produced. An important point is that of post-training recovery, that is, how fast we slow down catabolic (destructive) processes and revert them to anabolic (constructive) processes can be crucial to assimilate the training load.
In periods like the preseason this is crucial. And the question you will ask now is, how can I do this? How can I minimize the damage caused by the training? How can I speed up recovery processes? Well, here’s the answer: it all comes down to the fact that “after training you have to eat”, that is, you have to ingest nutrients and this is definitely the most important thing.
But let’s do a little thinner, what nutrients? How many nutrients? First of all you have to know that the recovery always has to be produced at two levels, the energetic and the muscular, being one or the other depending on the type of sport, that is to say, depending on the type of wear.
And since we are starting the year and begin the pre-season sports background, I will talk about the recovery in them. For which I will lay hold of what science says … and basically says that we must ingest carbohydrates and proteins at the same time and whenever possible in ratio or proportion among them 3/1, ie, for each serving of Proteins have to go three of carbohydrates. Being mostly energy sports the amount of carbohydrates has to be higher and priori we might think that unique, but science says that when carbohydrates are bound to fast-absorbing proteins the secretion of hormone insulin is greater and therefore Produces an acceleration in the processes of recovery.
Another question that is sure to arise now is, is any carbohydrate worth? And any protein? The truth is that if we want to maximize recovery we must use the nutrients that science tells us are the best, such as high glycemic carbohydrates (such as glucose and maltodextrin) and hydrolyzed ultrafast absorption proteins All Beef and Whey Protein Hydrolyzate). If we combine in liquid form (whipping) and in the appropriate proportions these sources of carbohydrates and proteins we ensure a fast start in recovery at all levels, both energetic and muscular.
This is just the first step, that is why I said “beginning”, because if we only do this we will have started well, but we will have left half and is that we do not have to forget to continue eating carbohydrates and proteins in the successive hours at effort.
By way of summary I put a schedule of post-training intakes:
- 0 min: End of training / competition = immediate intake of recovery shake.
- + 1h: first solid meal that has to be rich in carbohydrates and have a serving of protein. Add salt to promote rehydration.
- + 3h: repeat solid intake of similar characteristics.
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3: 1 PRO RECOVERY->
- Recommended intake: Dip and half post training
- Maximum Recovery
- Maximum Strength and Power
- Greater Muscle Mass
- Increased iron and ferritin
- Improvement of the immune system
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