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Food after training

First, post-workout meals vary greatly based on the goal we want to achieve with the workout. If our goal is an increase in muscle mass, we will have to provide our body with an anabolic stimulus, which in practice translates into an abundance of energy.

Although the training may be well completed and planned, if we continue to follow a low calorie diet, we will never see an increase in muscle mass. In this case, the anabolic stimulus resulting from the training must be fueled by a sufficient amount of carbohydrates and proteins, if necessary also with the help of dietary supplements.

Jídlo po tréninkuIn the post-exercise phase, it is important to supplement muscle glycogen reserves with the intake of carbohydrates.

Two hours after training, the ingested carbohydrates actually have a preferential route to the muscle. If we did not take in sufficient amounts of carbohydrates and proteins, we would not be able to regenerate the muscle well and we would lose part of the hypertrophic stimulus.

  1. The language changes when we want to lose weight and the definition: a caloric deficit is necessary. However, special attention should be paid to eating after training.
  2. In this case, it will have to be consistent, as it will serve both to restore muscle glycogen stores and to prevent muscle catabolism (reduction of muscle mass).
    • In order for weight loss to be healthy and therefore also aesthetically pleasing, it is important that it takes place on fat mass and not on muscle mass. Long and exhausting exercises on the exercise bike, supported by a poor diet in terms of calories and macronutrients, will only lead to a reduction in our weight, but will worsen our body composition.In these cases, our muscle mass will mainly decrease. Fat, on the other hand, will be reduced to a much lesser extent (if not, it will remain unchanged, which occurs in a situation of blocked metabolism).In any case, it is important to understand that the diet plan and training must be calibrated and personalized with respect to body composition and goals. In addition, other important factors such as age, gender and the possible presence of pathologies or drug therapy must be taken into account. Therefore, the ones we have provided are not universal rules for everyone, but guidelines that will be analyzed on a case-by-case basis.

      Protein requirement in a sports item

      1. by Prof.ssa Amelia Fiorilli, Professor of Applied Dietetic Technical Sciences at the University of Milan
      2. The need for dietary protein for long-term good health is controversial. This occurs because the determination of protein adequacy generally refers only to the nitrogen balance.
      3. An adult individual must have the same nitrogen balance: the amount of introduced proteins (amino acids) must correspond to the amount of excreted proteins (amino acids).

      Potřeba bílkovin ve sportovním předmětuThis is all true in general terms, but in the sedentary subject energy and protein requirements are more or less constant, while in the athletic subject there is a dependence on protein intake as a function of training, competition and diurnal variability depending on volume and intensity of work.

      An athlete’s needs and goals require adjustment of protein intake.

      This means that if in a sedentary subject it is enough to prevent a protein deficit, in a sports subject it is more important to adapt to training and improve performance.