Ruth Herrero Garcia (swimmer an triathlete)
AFTER THE RACE
When we finish a test or training, our feeling of hunger can be fairly large even if we’ve got any energy input to the body before this test especially if it has been of long duration or very demanding and your muscles have had to work at 100% of its possibilities. In this case, we recommend a slightly more copious intake which will be present at both carbohydrates and protein. This mixture will cause your muscles to regenerate more quickly, especially if eat it nothing more complete proof already that this demonstrated that the intake of the “nutritious and healthy snacking” until they pass 30 minutes after the test that is more fast acting on muscle recovery. What happens if you are not hungry after training? “There is no problem in not snack after workouts short and soft,” says Montgomery.
An example of what can be a demanding post-entreno/test pecking can be chocolate milk since you get the aforementioned mixture and also will help you to rehidratarte without work in excess of your stomach
Half Turkey sandwich with fruit or yogurt smoothies and fruit juices can be a good combination for easy digestion and muscle recovery.
In these cases we recommend foods that are digested slowly, such as fiber or protein, control hunger without eating excess calories. Vegetables are the best solution, feel worse before and after each workout by their high fiber content but is a “pecking” healthy and smart. “The food at 15:00 and 21:00 dinner means six hours without eating. That’s longer than what people should be without eating,”said Farrell, who eat every four hours
Body asks you some high pecking in carbohydrates? We can give you solution by measuring portions; a 2008 study found that people who ate about 100 calories of snacks consumed per day 120 calories less those who chose pecking of major proportions
The vegetable soup, salad with egg whites, hummus with carrot and celery or yogurt with blueberries and almonds can be large nutrient solutions
TIME OF GOING TO BED
Here is where comes the psychological factor, the desire for the latest “pecking” before going to bed, that irrepressible gula coming just before entering the bed… “the night is a propitious time to eat emotionally, especially after a stressful day,” says Farrell. For these cases we have to do is to avoid foods with lots of sugar because they can affect the level of blood sugar and interfere with sleep, but if the day after your training is going to be hard and extensive it may need more calories before you go to bed. In this case try fill deposits of energy while you dream with foods such as proteins rich in fiber or carbohydrates: one study found that people who eat a lot of cereal after dinner consumed fewer calories a day than those who did not take these cereals
Milk with cereals, muesli or, if you need something sweet, you may also try the frozen yogurt
Thanks so much!!!
By Andres Alonso Iniesta