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The post-workout meal should contain 2 basic ingredients: carbohydrates and proteins. The latter play a particularly important role in the meal after strength training, as they allow the muscles to be rebuilt. If we train in the evening, we should also eat a properly composed meal - even if we are on a reduction. Check how to prepare a valuable meal after strength training, evening training, reduction training and learn about recipes.

Post-training mealis especially important for our body. It replenishes the reserves of muscle glycogen that we lose during physical activity, and it is responsible for muscle growth and their good functioning.

Post-workout meal - why do you always have to eat it?

Just after finishing physical exertion, during the so-called the anabolic window, the body needs "fuel" in the form of food. Wise management of pre-workout meals is key to achieving the desired training results. If we do not eat, our muscles not only do not grow, but also go limp, lose their firmness and any strength, and our nervous system cannot regenerate properly. The conclusion is simple - no chance for regular and effective training.

The post-workout meal should includeespeciallytwo macronutrients: carbohydrates and protein . However, the time of their adoption slightly differs depending on what activity we do and what we want to achieve thanks to it. Protein supports regeneration and is the basic building block of our muscles, while carbohydrates give the body energy to build them. This simple relationship will help you understand how important it is thatpost-workout mealconsists of these macronutrients.

Meal after evening training - you should eat it too!

Regardless of what time of the day we train, it is still a specific physical activity and the same nutritional rules apply as in the case of strength training and reduction training. However, there are a few considerations that should be followed:

  1. Trynot to add saturated fat to the meal , so avoid any frying. Rather, choose baking or cooking.
  2. Pay special attention to your consumptionsimple carbohydrates! They will digest the fastest and will not burden your stomach, which will give you a good and restful sleep. Of course, choose not sweets and fruits, but rather vegetables, rice, pasta. Complex carbohydrates are the best for the first part of the day - they release energy for a long time and systematically.
  3. Eat your meal2 or 3 hours before bedtime . You will digest all the food, but also you will not go to bed hungry, and remember that carbohydrates give us a good night's sleep.
  4. If you happen to train really late, it's best toprovide yourself with a post-workout meal in the form of a liquid . It will digest quickly and will not burden the stomach. Cream soups or blended shakes will work well.

Do not be afraid of reducing carbohydrates - if you eat them after training, they will not be deposited as body fat.

If we do not eat a meal after training, regardless of the time and its type, we will lead to muscle catabolism, chronic weakening of the body, loss of macro- and microelements, and we will slow down our metabolism, so muscles will not grow and adipose tissue will not will decrease. It is worth remembering about this before we start practicing any sport.

Below you will find tips on how to prepare a meal after strength training and reduction, along with recipes.

Eat a carbohydrate meal right after strength training

If we train in strength and want to increase muscle mass,immediately after training, we should consume a dose of simple carbohydrates . And now a very important thing - preferably in liquid form. Why? This version enables faster absorption of nutrients without overburdening the stomach.

If we do not have this option, eating a banana is a good solution. In 100 grams, this fruit has even 23.5 grams of simple carbohydrates, but these are not the only beneficial properties. Banana is exceptionally suitable immediately after training because its sugars are not broken down in the liver, but are used to produce muscle glycogen, not liver glycogen, as is the case with most other fruits.

It is assumed thatshould consume 1-1.2 g of carbohydrate per kg / bwafter training

, but this is a very general recommendation. Each organism is different and has a different need for certain ingredients. For example, when we train "mass", the amount of carbohydrates needed increases slightly, while when we are reducing it, we slightly reduce it.This will be useful to you

Recipe for a carbohydrate meal after strength training

If we do not take a ready-made carbohydrate supplement, we can make a post-workout meal in the form of a sheikh. Here is a very simple recipe.

Ingredients:

  • ½ banana,
  • ½ glasses of milk,
  • ½ glasses of orange juice (can be from other fruits),
  • 2 cubes of dark chocolate.

Ingredients should be finely chopped, put into a blender and blended. If you don't have certain foods, banana and juice or milk will suffice. This version also tastes good and, above all, provides the necessary nutrients.

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Eat protein meal 30 minutes after strength training

Protein is not consumed immediately after strength training . For one simple reason: a tired body will not absorb it. Protein synthesis begins around 30-60 minutes after strength training, and that's when it's best to eat a wholesome meal of both protein and carbohydrate. Immediately after training, the body needs simple sugars, i.e. carbohydrates, to replenish the glycogen used during exercise. If we supply ourselves with protein, our body will not absorb it properly. When the internal organs come back into balance then we can eat protein to repair damaged muscle fibers and speed up recovery.

Nobody cares about losing muscles, and protein inhibits catabolic processes in our body. If you are a systematic trainer, it is recommended to consumeok. 2 g per kg / bw of this macronutrient .

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Recipe for a protein meal after strength training - for mass

Here is an example recipe for a protein dish after training for a person who wants to increase their muscle mass:

Ingredients:

  • 1 bag of basmati or white rice (approx. 150/180 g),
  • 1 chicken breast (approx. 150/200 g),
  • ½ zucchini,
  • ¾ red onion,
  • ½ carrots,
  • rapeseed oil or coconut butter.

Sauce:

  • spoon of honey,
  • tablespoon of soy sauce,
  • teaspoon of rapeseed oil,
  • a few drops of lemon juice.

Cook one bag of rice. Meanwhile, add the ingredients for the sauce and mix in a deep dish. Slicechicken breast and put it in the dish that has the sauce in it. Then, cut the vegetables into thin slices and put them in a pre-heated frying pan. After a few minutes, add the finely chopped chicken breast and the previously cooked rice. Fry, covered, for 10-15 minutes. Such a portion provides about 550 kcal.

Post-training meal for reduction

If we are on reduction, the meal is a bit easier. You do not need to consume carbohydrates immediately after training, but you should eat a complete protein-carbohydrate meal shortly after.

The proportions should be adjusted to the effects we want to achieve, but remember that even when we are losing weight, the meal after training is just as important. In addition,simple carbohydrates eaten immediately after exercise will not make you gain weight or increase body fat . They will go where the body needs them most, i.e. to our muscles.

If we are on a typical strength reduction, i.e. we simply lose body fat while maintaining muscle mass and exercise forcefully, after training, we can safely indulge in a decent meal - such as when building mass. We should also remember about the portion of carbohydrates right after training.

If you just want to lose weight, get rid of kilos, you should eat a meal approx. 30 minutes after training. The same applies to people who play sports recreationally. It is worth adding spices and metabolism-boosting products to your meal:

  • turmeric,
  • ginger,
  • pepper,
  • chili,
  • garlic.

The processes of losing kilograms start only when we are on a negative caloric balance. So the point is not only to subtract kilocalories from the daily requirement, but to burn more of them than we consume. So if you exercise very hard and there are a lot of these training units, e.g. 5 times a week or 2 times a day, then remember to supply yourself with protein and carbohydrates even more. The body must have the strength to do what you expect from it.

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Recipe for a post-workout meal for reduction

An example recipe for a dish for a person who wants to lose weight.

Ingredients:

  • 2 boiled eggs,
  • ½ cans of corn,
  • 4 slices of turkey loin,
  • ½ pickled cucumber,
  • ½ cucumber,
  • ½ red onion.

Sauce:

  • tablespoon of low-fat yogurt,
  • 1 clove of garlic,
  • pinch of s alt and sugar.

Ingredients cut into small cubes, pour over the sauce and mix thoroughly. Such a portion provides about 450 kcal.

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Diets for active people