In this post I will not elaborate on the bases and physiological processes relevant at this time, after exercise, because I’ve done before (see posts of “glycogen overload,” “Glycemic control” and “What to eat after competition “). The purpose of this post is to give you some homemade recipes, very simple, to take just after training.

Post-exercise meal drinking it aims to restore glycogen stores, replenish fluids and electrolytes, and repair the muscle damage that may have occurred. This should be rich in carbohydrates and high glycemic index turn rich in amino acids. The amounts of carbohydrates are recommended around 1-1.5 grams per kilo of weight, and protein / amino acids, 0.5 grams per kilo of weight. It is also recommended to drink at least 500 ml of liquid after competition or training. Let’s move this into practice with some simple recipes for different situations. (They are designed for a male of about 70 kg. Who has run for 1-1.5 hours at moderate intensity? You will take between 70-105 grams of carbohydrates and about 35 g of protein).

Suppose entrenáis mid-morning or afternoon, and therefore is not time to make a main meal but a snack. You have several options:

The easiest is to take a commercial preparation of recovery drink. Usually have the right proportions of carbohydrate, protein, fluids and electrolytes.

If you like the most natural things, you can make a homemade smoothie with the following ingredients (and digested is yummy great):

* 250 ml skimmed milk, bring sugar (lactose) and protein, plus líquido.batidos

* 1 medium banana, provides mainly carbohydrates. It also gives you a good taste to the smoothie.

* 2 heaping tablespoons baby cereal “8 cereals with honey” (typical porridge). Carbohydrates provide easy digestion and assimilation (it is hydrolyzed) and some protein.

* 1 scoop whey protein powder “Whey to go” brand Solgar (or its equivalent in other brands). It provides the proteins necessary to achieve an optimal intake. In addition, this mixture is enriched with glutamine and branched chain amino acids, very effective for the repair of muscle damage.

If you have no time or opportunity to prepare a homemade milkshake, you have the option of succoured bars. An ideal combination would be to take an energy bar (rich in carbohydrates) and another protein (high energy) accompanied by isotonic drink. The disadvantage to this option I see is that it is richer in fat (a little over 10 g between the two) which can slow the absorption of carbohydrates, which are sometimes a bit cloying and heavy. You know that everyone is different; if you do well, go ahead.

How sweet it is not your thing? Then you pull the turkey or tuna sandwich, best white bread type baguette, which is the highest glycemic index, accompanied by a yogurt with fruit and a sports drink.

If you train at noon or at night, before lunch or dinner, it is best after the isotonic drink, passes directly to make a meal of carbohydrates and proteins. Any combination of white rice with proteins is good; it has a fairly high glycemic index. Make sure that the protein you choose is pretty lean, like tuna or chicken. A good combination is white rice with grilled chicken.

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