To what foods to turn in the half-hour that follows the end of a physical exercise? Gregory Weber, nutritionist of sport, we list the Top 5 of our allies to accompany the phase of recovery.
At the risk of upsetting, no trace of candy bar in this Top 5 ! But foods that meet all our needs after the effort. The good reflex? The interfere in the half-hour after it stopped its exercise. Otherwise the nutrients arrive at our agency with the delay on the needs. The ideal is to opt for foods easy to carry, our sales organization and providing protein, carbohydrates and minerals.
1. the water
good to know
depending on the conditions (temperature, stress) you can lose between 1 and 4 litres of water per hour of sport. It is therefore the first reserves to replenish. Good to know for a good rehydration should drink about twice the weight lost during exercise (1 kg of lost 2l of water) commencing immediately after cessation of exercise and spreading water taking over several hours.
Assets
rehydration and contributions in minerals if you opt for water mineral.
2. the milk and the milk flavoured
good to know
the milk combines two types of complementary proteins to 'build' and maintain muscle mass. Active from the moment where they are swallowed and, 2 hours quick protein feed the flow of amino acids in blood and feed the muscles. Slow proteins - that take several hours to be effective - then take over to continue the work. Bonus: The milk is also composed more than 90% water. And is convenient to consume after sport.
Assets
rehydration, intakes of protein, carbohydrates and minerals.
3. the cheese white or the cheese drainer
good to know
beyond the benefits of milk, it's the dairy product rich in proteins (excluding cheese) with no less than 8 grams per 100 grams. It is also appreciated for its smooth and dense and healthy appearance.
Assets
rehydration, intakes of protein, carbohydrates and minerals.
4. the fresh fruits, juices and sauces
good knowledge
a banana, an orange juice or applesauce? It's your choice! Fruits in all their forms are advised immediately after exertion. A high water content, they also provide carbohydrates, source of immediate energy which may be needed after the effort, also can store as glycogen for next fiscal year.
Assets
intake in carbohydrates, minerals and water.
5. the fruit dried
good to know
dates, apricots, bananas and other dried fruits are real 'bombs' in minerals. Dried and therefore even more concentrated fresh fruit, they have the advantage of being even more carbohydrate. Their consistency and their sweet taste make the allies still most popular in winter than in summer.
Assets
intake in carbohydrates and minerals.
At the risk of upsetting, no trace of candy bar in this Top 5 ! But foods that meet all our needs after the effort. The good reflex? The interfere in the half-hour after it stopped its exercise. Otherwise the nutrients arrive at our agency with the delay on the needs. The ideal is to opt for foods easy to carry, our sales organization and providing protein, carbohydrates and minerals.
1. the water
good to know
depending on the conditions (temperature, stress) you can lose between 1 and 4 litres of water per hour of sport. It is therefore the first reserves to replenish. Good to know for a good rehydration should drink about twice the weight lost during exercise (1 kg of lost 2l of water) commencing immediately after cessation of exercise and spreading water taking over several hours.
Assets
rehydration and contributions in minerals if you opt for water mineral.
2. the milk and the milk flavoured
good to know
the milk combines two types of complementary proteins to 'build' and maintain muscle mass. Active from the moment where they are swallowed and, 2 hours quick protein feed the flow of amino acids in blood and feed the muscles. Slow proteins - that take several hours to be effective - then take over to continue the work. Bonus: The milk is also composed more than 90% water. And is convenient to consume after sport.
Assets
rehydration, intakes of protein, carbohydrates and minerals.
3. the cheese white or the cheese drainer
beyond the benefits of milk, it's the dairy product rich in proteins (excluding cheese) with no less than 8 grams per 100 grams. It is also appreciated for its smooth and dense and healthy appearance.
Assets
rehydration, intakes of protein, carbohydrates and minerals.
4. the fresh fruits, juices and sauces
good knowledge
a banana, an orange juice or applesauce? It's your choice! Fruits in all their forms are advised immediately after exertion. A high water content, they also provide carbohydrates, source of immediate energy which may be needed after the effort, also can store as glycogen for next fiscal year.
Assets
intake in carbohydrates, minerals and water.
5. the fruit dried
good to know
dates, apricots, bananas and other dried fruits are real 'bombs' in minerals. Dried and therefore even more concentrated fresh fruit, they have the advantage of being even more carbohydrate. Their consistency and their sweet taste make the allies still most popular in winter than in summer.
Assets
intake in carbohydrates and minerals.
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