Post-workout nutritionMeals after particularly hard or long sessions should have the following 3 goals:
- Rehydration (replenish fluid storage)
- Replenishing glycogen stores
- Positively stimulate muscle regeneration / muscle building
The essential regeneration factor
Sleep vs. dietOne thing is certain: we never recover better than when we sleep. Our body has the opportunity to replenish its stores and optimally increase its performance. In addition, proper nutrition can positively support the quality of sleep and consequently the regeneration phases.
The right timeIn order to be able to start another day of training well-rested the next day, you should always rehydrate yourself thoroughly within 1-6 hours after each intensive session and also replenish your glycogen stores as best as possible. High-quality proteins and antioxidant foods also ensure long-term muscle supply.
During intense competition or training periods, when increased oxidative stress occurs, you should specifically use antioxidant foods. Stress causes inflammatory processes that can be reduced by antioxidants.
Protein intakeProteins are an important building block in basic nutrition. The average person is recommended to consume 0.8 - 1.2 g of protein per kilogram of body weight per day. Athletes are advised to take up to 2 g and strength athletes even well over 2 g.
However, excessive protein intake can cause some problems.
For many people, a high-protein diet causes symptoms such as bloating or digestive problems. You can find the explanation in the blog post on the topic 'Do proteins make you slim? Myths about the macronutrient protein.`
Our sports and nutrition scientist Simone Kumhofer specifically recommends using BCAAs. These branched-chain amino acids relieve muscle damage and can also be used by the body as a source of energy. In addition, BCAAs are not metabolized by the liver, which is why they do not put unnecessary strain on the body.
Additional protein sources, which should only be used in very good quality, include eggs, dairy products or meat. But combinations of animal and plant foods, such as potatoes and eggs or milk and grains, also have a very good biological value and can be used as an excellent recovery meal after an intensive session.
In summary, there is no one perfect solution. Depending on individual preferences, a wide variety of meals or snacks can have a positive effect on regeneration. However, it is important to choose high-quality food.
With this in mind, we wish you a good regeneration! It doesn't matter whether with a shake, your favorite porridge, a portion of potatoes with egg or a plate of Kaiserschmarrn.
Did you know,.....that there is always a suitable podcast for the blog posts?
Your hosts are Simone Kumhofer (sports and nutrition scientist, professional triathlete and expert in intestinal health and the microbiome) and Chris Nindl (triathlete, former cyclist and organizer of the OMNi-BiOTiC® Apfelland Triathlon )
Take a listen! - Click here for the podcast!