Nutrition is the most important of the three components that affect your results in the gym. Not only that plays the most significant role, but superior training and rest several times, which is indicative of why a lot of people have a much slower progress than others. With food you adjust the weight, whether you gain or lose weight with food you choose how much muscle mass you will gain and what substances will charge your body. If you have the money and the time to prepare your own food, you can replace almost all supplements that the market offers. Food is very important for the recovery of the body and many people say that the most important meal is after a workout.
The first hour after a workout is considered as the golden hour of the body. At that time, after training glycogen reserves are empty and the enzymes that convert glucose into glycogen are in such a state that direct sugar (glucose) directly into the muscles to catch up for the lost glycogen stores. Post-workout meal or drink is also important to obtain liquids that are lost by sweating. According to many authors, the power of glycogen stock, fluids and potassium should start within 30 minutes after training. For this reason, we present you a list of the most important foods that will help you for quickly recovery and maximum results.
1. Vitamin A and Vitamin C
Vitamin A helps to produce white blood cells that fight infection risk which is always present in trauma. Vitamin C is shown that helps to faster and better wound healing in the skin and meat. Vitamin C also restores connective tissue and cartilage, contributing to the formation of collagen, an important protein that makes up connective tissue, blood vessels and even new bone cells.
1.1 Foods rich in vitamin A:
Liver, red peppers, sweet potatoes, carrots, leafy vegetables, pumpkin, dried herbs, black lettuce, dried apricots, cantaloupe.
1.2 Foods rich in vitamin C:
Cantaloupe, Orange, Broccoli, Red cabbage, Green pepper, Red pepper, Kiwi, Tomatoes, Strawberries, Raspberries, Pineapple, Blueberries, Cranberries, Papaya, Mango, Watermelon, Cauliflower, Brussels Sprouts
Vitamin C contained in vegetables helps to better absorb of iron in meat, so the combination of meat and vegetables is extremely useful and healthy.
Do not take vitamin C on an empty stomach. Although it is soluble in water and is difficult to overdose with it, it is possible, so be careful. Taking more than 1,000 mg can cause indigestion, diarrhea, nausea and poor sleep.
Meat is one way to obtain proteins, and as we know the protein acts as a bridge between the injured tissue, supporting the recovery. Obtaining protein with food is much better option than to obtain through supplements, especially if they are not tested from you and you are not sure in their effect. For anyone who is concerned with fitness flesh food is extremely important because it plays a significant role in the healthy and balanced diet. This is related to the presence of vital vitamins and minerals in meat and that they are an excellent source of protein. Our body needs protein to grow and recover. Also meat is a valuable source of energy. Iron, zinc and selenium, vitamin B and D are just some of the vital ingredients contained in beef, pork and poultry. The recommended daily intake of protein is from 2.2 to 3.2 grams per kilogram. So if you weigh 80 kg, you must multiply the number from 2.2 to 3.2 to calculate how much you should take. It is recommended that if you are trying to lose weight, to take 2.4 grams per kilogram and if you are trying to gain weight to take 2.8 per kilogram.
– Red meats are a good source of easily absorbed iron. Pork loin provides vitamin B and liver (chicken, beef, lamb) delivers many nutrients from vitamin A to zinc. Beef, pork and lamb are the best source of red meat.
– Chicken meat contains 15-18% protein, and fat is only 4 It is preferable also because the saturated and unsaturated fatty acids in it have the best balance. It is rich in fat-soluble vitamins A, D and E. It contains many B vitamins, and important minerals such as iron and phosphorus. Poultry fat are rich in saturated fatty acids, making them biologically active. They have low melting point and a very good digestibility. Very poor connective tissue (tendons), poultry meat is easily digestible. Suitable for athletes, old people, even for small children as do not overloading their fragile digestive system.
– Turkey meat is easily absorbed by the body. It contains a lot of protein, less fat, which are more concentrated in the skin. In 100 g turkey contains 136 calories, 25 grams protein and 3 grams of unsaturated fat. A greater percentage of fat in the black turkey meat. In turkey has more iron, zinc, phosphorus and vitamin B. Zinc plays a big role for the enzyme in the human body and maintaining the immune system. A big plus of this meat is the presence of selenium because this mineral is essential for health, as it is a powerful antioxidant. The low-calorie turkey meat is white, representing 70% of the meat of the turkey, but the difference with calorific value of black turkey meat is only about 10 calories. So the whole turkey is very suitable food for people dealing with guarding fitness or weight loss diets.
– Especially helpful is the ostrich meat, because it is low calorie – 0.03% fat, but at the same time proteins are 22%. Moreover, is cooked easily. They call it the meat of the third millennium. It will need time, however, while ostrich meat become permanent table for Europeans.
– The fat content in rabbit depends on the degree of fat cover and ranges from 6 to 20%, the proteins is from 18 to 23%. Meat of domestic rabbit has significantly high content of quality protein and low content of connective tissue proteins incomplete. Ease of digestibility (90%) of the human body make rabbit useful for children and adults.
3. Milk and others
Milk and its products are very good sources of protein. Milk and yogurt also contain calcium that helps to rebuild bones and muscles. Vitamin D in dairy products improves absorption of calcium and helps the injured muscles and bones to heal.
Curd is a byproduct of the dairy industry, which is obtained from the processing of milk, or more commonly of whey. Whey curd is produced from the same whey from which is produced the whey proteins in stores for food additives, which are far more seasoned than curd. Whey protein is very rich in branched chain amino acids (BCAA) and that makes whey curd particularly useful for people who are on a diet to reduce weight or increase muscle mass.
All content of vitamins A, D and E is concentrated in the yolk. Egg is one of the foods known as a natural source of vitamin D. It is good to know that the yolk of a large egg contains about 60 calories / 250 kilojoules and protein – about 15 calories / kilojoules 60.
Studies show that despite the decades-long dispute on the needs of the human body from proteins, physically active individuals have increased daily protein needs. An interesting fact is that those with high physical activity sometimes reach 100 percent increased protein needs than people leading a sedentary lifestyle. These daily needs amount to about:
0.8 g protein per 1 kg body weight – in sedentary
1.6 – 2.2 g protein per 1 kg of body weight – if physical active.
Grain foods contain zinc, proven tool to support the immune system and wound healing. Together with red meat, the muesli is the best source of zinc. Itself zinc is not recovering injured tissue, but helps other components to do so. Besides zinc, cereals supply your body with carbohydrates, which provide energy for the recovery process and prevent combustion of proteins in order to obtain energy.
– Walnuts are a good source of protein and fat that are found in the form of health benefits of unsaturated fatty acids. Pumpkin seeds contain proteins, unsaturated fatty acids omega-3, selenium, magnesium and zinc as well as vitamin C and B vitamins help treating many diseases of the urinary system. Sunflower seeds are recommended mainly in terms of the high content of vitamin B1, vitamin C, magnesium and copper.
– Peanuts are of the legume family and therefore can not be regarded as typical nuts. They are preferred by vegetarians because they give a feeling of fullness due to its high content of protein and dietary fiber
– Chestnuts contain many carbohydrates and less fat and protein, and partly can be considered as a substitute for potatoes, even causing feeling of fullness in the stomach. Trainees must accept them rather to diversify the diet, rather than because of their composition.
One of the most important health benefits of eating almonds is that they help to reduce “bad” cholesterol in the body. This is due to the fact that in many almonds contain monounsaturated fats, which are associated with reduced risk of cardiovascular disease. Magnesium is required by the body in order to may be carried as a circulation process, and to transport oxygen and nutrients to the body, and most cases of heart attacks are related to this mineral. Potassium is another substance, from it depends the normal blood pressure and the proper functioning of the heart.
100g almonds contain:
Carbohydrates: 20g (of which 4.5g sugars)
Fiber: 12 years
Total calories: 578
– Cashew nut contains moderate doses of vitamins B1, B2, B6 and especially vitamin B9. Extremely rich in minerals magnesium and phosphorus, and also provides large doses of zinc, copper and iron. The iron content decreases when baking with oil. Cashews has a low glycemic index (22 +/- 5) and low-glycemic load (2.86 to 50 g.), which makes it an excellent source of slow carbohydrates
Including soybeans, chickpeas, green, red and pinto beans, the main benefits are the increase muscle mass, helps in burning fat, regulates digestion. All varieties are low in fat and are charged with protein, fiber and iron – nutrients important when gaining muscle mass and losing of weight. Basically, if you replace a meal of meat with beans twice a week, you will take much less of saturated fat replaced by fiber.
In addition to the good protein, fish is full of Omega-3 fatty acids that suppress inflammation, which retarding the process of recovery. Best seafoods are salmon, tuna and trout.
-Salmon is a fish with a high content of sodium, potassium, and phosphorus, followed by magnesium, selenium, zinc and iron, and in addition, its composition can be found polyunsaturated, monounsaturated, and saturated fat. It is an excellent source of vitamin A, followed by relatively high amounts of vitamins (B5, B6 and B12) and E. Without doubt content of omega-3 fatty acid in combination with other elements makes salmon one of the best foods for consumption in the world.
– Tuna is rich in vitamins: B3, B6, and very much on the rare vitamin B12 (100 g. To contain 11 mcg – 500% of the average daily dose), rich in minerals phosphorus, magnesium and iron too.
7. Interesting recovery foods
Honey is a concentrated complete organic food, containing over 450 important human organism substances: carbohydrates, organic acids, amino acids, proteins, mineral agents, vitamins, hormones, enzymes and the like. In honey prevail simple sugars – glucose and fructose. They easily and quickly absorbed by the human body and are a valuable source of energy. One kilogram of honey gives energy from 315 to 335 kilocalories. With blood glucose and fructose are transported to the liver cells and peripheral tissues where undergo various transformations. Here one of them breaks down, thereby releasing large amounts of thermal energy needed for vital processes of the body and the surplus is synthesized in muscle and liver cells as a reserve carbohydrate – glycogen.
Honey contains small quantities of sucrose and maltose, which, in order to be absorbed, decomposed by invertase to glucose and fructose.
Tahini is obtained by grinding sesame seeds. Tahani is extremely rich in vitamins (B1, B2, B6, E), essential amino acids, calcium, phosphorus, magnesium, zinc, copper, silicon.
Tahini is recognized as the elixir for the gastrointestinal tract. Taken in the morning on an empty stomach ( with honey) is a great prevention of gastritis and ulcers.
Its high content of biologically active calcium makes it extremely suitable for the recovery of the musculoskeletal system as well as the prevention of osteoporosis. It increases the body’s resistance.
The content of 100 g product (depending on the type there may be slight variations in the values):
fat – 50 to 60 grams
protein – 20 to 30 grams
carbohydrates – 15 to 18 grams
insoluble fiber – about 9 grams
oxalates – less than 2.5
kcal – between 580 and 600
8. Shake for recovery
This in my opinion is the best recovery drink, it works great for me!
250ml spring water
1 tablespoon protein Chia
1 tsp raw cocoa powder
1 tsp Maca powder
1 tsp honey
1/3 tsp cinnamon
½ tsp coconut oil
This shake is well balanced from macro-nutrients, but his true restorative force is due to micro-nutrients and specific properties of its components, and the combination between them.