One of the main elements of invisible training is the athlete's diet or nutrition after exertion. That is why it is necessary to understand what happens with energy stores at the physiological level after a training session and how important correct nutrition is for the athlete after the sports session.
There are several energy stores that are responsible for supplying energy during physical activity, which, depending on the activity's intensity and duration, will be depleted and will need to be replaced in the shortest time possible so that the body is ready for the next training session.
The body is very receptive to the filling these stores after the training session. Such is the case that there is a concept called the assimilation window, which refers to the body's ability to quickly fill the energy stores consumed during the session (up to 80% within the two hours after exertion), and which opens approximately twenty minutes after the end of it. That is why it is recommended to take advantage of this situation to replace the nutrients required to fill the stores.
Here are a series of comments and recommendations for improving diet:
Administering the essential nutrients after the training session will help the organism to recover, preparing it for the next day's activity.
Glycogen stores (carbohydrates) are partially emptied after physical activity sessions. These stores are mainly responsible for providing energy to the muscles, therefore they must be replenished.
At the same time, the proteins that form the muscles are responsible for supporting contraction movements, producing small microscopic lesions. These must also be repaired.
In summary, there are two immediate fundamental objectives to be fulfilled after exercise through nutrition: replenish the glycogen (energy supply) and protein (mechanical and elastic part) reserves, as well as the loss of liquids.
In case of very intense activity, it is recommended to eat food with a moderate-high glycaemic index at the end of the physical activity so that the glycogen replenishment is fast.
If you train daily and intensively, it is recommended to eat carbohydrates during the two hours after exercise, especially in the first 15-20 minutes.
If you train 3-4 times a week, there is no need to worry about the recovery diet, since there is enough time to replenish glycogen stores.
In general, more carbohydrates than proteins are needed, although this depends on the type of activity.
In addition to the recovery aspect after session, it is important to follow a balanced diet. Here are some tips related to this aspect:
Maintaining a balanced diet and practicing regular physical activity is the perfect formula to enjoy a healthy life..
A varied and moderate diet is the best guarantee to achieve nutritional balance.
Eating a variety of fruits and vegetables in multiple colours helps ensure that you're getting the variety of nutrients you need.
The body needs a certain amount of energy in order to maintain the organism's bodily functions. This is supplied by the food we eat and is obtained from the oxidation of carbohydrates, fats and proteins.
The recommended proportions per day for an endurance athlete are:
60% carbohydrates, lipids >25%, 15% proteins..
The foods that contain them are: carbohydrates (bread, rice, noodles, sugar, lentils, etc.), lipids (oil, butter, cream, egg yolk, etc.) and proteins (meat, milk, egg, fish, etc.).
Nutritional (energy) requirements change throughout life and depend on factors such as age, gender, body size or weight and physical activity.
The balance between energy needs and caloric intake is the main determinant of body weight..
Maintain an adequate weight, which epidemiologically correlates with a longer life expectancy, with optimal health and with a minimum risk of disease.