The doubt of those who play sports is whether after training it is better to eat proteins or carbohydrates. The answer is that it depends: on the type of training but above all on your objective and your personal one, which can be weight loss such as increasing muscle volume or simply energy recovery. However, one thing is certain: after doing sport it is good to eat.
Generally speaking, in fact, what is called post-workout snack performs 3 fundamental tasks: provides energia all’organismo, sometimes also restoring glycogen stores; reduces, slows down and stops muscle catabolism, promoting the response of reconstitution of muscle cells; integrates theintake of liquids and other nutritional substances non-energy such as vitamins, mineral salts, fiber and antioxidants. The important thing is to avoid overeating after a workout, for the reasons we have explained here.
So, given that after training it is okay to eatwhat to prefer: proteins or carbohydrates?
What to eat after training: proteins or carbohydrates?
Which one should be right nutritional composition after sportor what to eat after training between proteins or carbohydrates, depends on 3 combined factors: personal needs, the type of training and the personal goal for which you train.
After training: when to eat carbohydrates
If the goal of the post-workout snack is to take advantage of the anabolic window per recover glycogen stores muscle, it is the case of eating immediately after finishing with a prevalence of medium-high glycemic index carbohydrates and little protein and fibre: in this case fruit juices are fine, some of them supplements (which you can learn more about here), rusks, rice, pasta (the famous pasta party at the end of endurance races…), ripe bananas, etc.
After training: when to eat protein
If you want instead rebuild muscle fibers and promote its development, because for example you are following a weight training program, then one is more suitable mixed carbohydrate and protein snackin which to combine carbohydrates as in the previous case (which stimulate insulin, which in turn stimulates muscle protein synthesis) with foods of animal origin such as yogurt, fish and lean cold cuts such as tuna or bresaola, lean red meat and nuts such as pistachios, walnuts, almonds, pine nuts and hazelnuts.
Either way is always better avoid excess fiber (which are instead important in the daily diet, as we explained here) and lipids which could excessively suppress the glycemic index.
Post Workout: When to Eat Both Carbohydrates and Protein
There is one last case in which it is recommended, after a workout, to eat both carbohydrates and proteins, and that is the one in which the goal is weight loss, with reduction and loss of fat mass, in a slow, progressive and long-term way. In this case, which normally coincides with mild aerobic training and at least one day of recovery between one session and another (this is the case of those who walk to lose weight, as we explained here), it is therefore right to eat both low glycemic index carbohydrates (green vegetables, nuts, fruit particularly rich in liquids such as mandarins, strawberries, blackberries, raspberries, apples and peaches, but also tomatoes and legumes) and proteins as in the previous case.
Credits photo: Pixabay
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2023-11-27 08:44:17
#Proteins #carbohydrates #eat #training
