Are you interested in improving your post-training nutrition? Do you often feel lethargic or less energetic after working out? Well, working with a nutritionist to improve your health may be the right choice!
When you’re improving your health, it’s important to work on your muscles and nutrition together, or else you won’t feel any better. In this pro post, we’ll learn about effective post-training nutrition from Kimi Shah, a nutritionist on Bidvine. To hire Kimi, continue reading and check out her profile at the end of the post!
The primary focus of post-training nutrition is to maximise recovery. Failure to do so could potentially influence performance during subsequent training sessions. Recovery involves a range of complex processes that include; fluid and electrolyte replacement, replenishment of glycogen stores, increasing protein synthesis, and supporting immune function.
Firstly, it is essential to encourage fluid replacement during and after a training session, as intensive exertion can result in a significant loss of both fluid and electrolytes. Therefore it is essential to consume sufficient volumes of fluid at regular intervals throughout the day to restore fluid balance.
In addition, the replacement of electrolytes, particularly sodium may help to restore fluid balance. Recommended concentrations of approximately 10-25mmol/L, may also preserve thirst and enhance voluntary intake of fluids.
Carbohydrates and Protein
The replenishment of glycogen stores after training involves immediate consumption of carbohydrate-rich foods. After a prolonged training session, individuals are encouraged to consume a carbohydrate-rich meal/snack during the first two hours following the session. The increased insulin sensitivity after physical activity represents an optimal environment for accelerated glucose uptake into the muscles.
Various studies have advised intake of high GI carbohydrates immediately after training. Although this is perhaps not a desirable option from a nutritional perspective, this may help to provide efficient replenishment of glycogen stores.
Although carbohydrates can solely stimulate rapid glycogen resynthesis after vigorous physical activity, research suggests that the addition of protein may have a more desirable effect and assist in enhancing the rate of glycogen resynthesis. Thus combining high-quality protein with carbohydrates post-training should be encouraged.
Individuals can contribute to meeting their refuelling, repair/synthesising and rehydration goals by consuming fluids that combine carbohydrates and protein. Chocolate milk or a fruit smoothie are great choices for this.
Protein Balance is Key
Achieving a positive protein balance is essential, particularly for those who frequently participate in physical activity. Prolonged physical sessions such as half marathon training can adversely affect protein balance due to the substantial breakdown of protein muscle. Therefore, it is important to ensure consumption of high-quality protein immediately after training. Protein promotes muscle repair and plays an important role in the recovery process.
Estimated requirements for those frequently participating in endurance training is 1.2-2.0g/kg daily. Dietary sources of protein include meat, poultry, fish, dairy products, beans/lentils/pulses, tofu/soya and nuts to name a few.
Kimi Shah, Nutritionist
Bidvine Professional since 2015
Thank you to Kimi for sharing her advice for improving your post-training nutrition! We hope that her advice helps you improve your health after working out, as it’s important to refuel after exercising.
Kimi operates out of North London and offers her services in the surrounding area. As a nutritionist, Kimi seeks to help her clients achieve their personal goals and promotes health through the lens of nutrition. She specialises in sports nutrition and weight management and provides nutritional support to increase physical performance.
If you’d like to hire Kimi as your nutritionist, you can check out her profile by clicking on the button below. There, you can read more about her experience and how she can help your post-training nutrition. When you request nutritional counselling on Bidvine, you’ll get custom, detailed bids from professionals like Kimi who are ready to help.
If you’re a Bidvine nutritionist and you want to share your expertise with potential customers through a pro post, please e-mail firstname.lastname@example.org.