Recovery is a phase that is often neglected after a fitness session; however, it is particularly important if you want to improve in your activity and practise regularly.
Discover advice from Marie, APTONIA Nutritionist
Why is recovery important?
The recovery phase has the goal of helping the organism to reach an adequate physiological state that allows it to exert an equivalent new effort. To do so, there are several criteria to respect, such as rest, stretching, and eating.
How to recover?
The recovery phase begins just after effort and continues during the 2 hours that follow. We call this phase the "metabolic window". It is a period in which the organism quickly replenishes the stores of nutrients used. It is therefore important to provide the necessary elements during that phase.
How should I eat to help recovery?
When your exercise is done, you must provide the following as quickly as possible:
- Water to compensate for the losses in hydration connected to the perspiration that may be raised during your workout. Rehydration is essential, as it contributes to replenishing the blood volume required for good circulation.
- Bicarbonates to rebalance the body's pH. Bicarbonates can be found in beverages. The richest will be those with the highest level of HCO.
- Carbohydrates to compensate for the energy losses connected to the session. Replenishing the store of glycogen allows you to carry out subsequent workouts with enough reserves. If stores have not been sufficiently replenished, this guarantees progressive exhaustion.
- Proteins to accelerate muscle repair.
- Antioxidants to help the body to fight against free radicals.
To easily meet all of these needs, there are several solutions:
- A recovery beverage contains all the elements needed to meet your needs after a session.
- or an isotonic beverage combined with a protein bar.
- or water, combined with cereal bars and a whey shake.
There are many possible combinations to ensure good recovery, whether after a fitness or a strength training session.
Why proteins during recovery?
Proteins have a structural and functional role in the body. Among all these roles, one is particularly important for athletes: proteins participate in the construction of muscle fibres, which explains the specific protein needs for certain activities like strength training.
Muscle fibres are used during a fitness session, leading to microlesions that will change the muscle tissue. In response to these microlesions, the muscle adapts by repairing the muscle fibres using the amino acids provided by proteins in food.
No matter the activity practised: fitness or strength training, providing proteins during the recovery phase is therefore ideal for good muscle repair. It is better to choose a protein that assimilates quickly such as lactoserum (whey or purewhey) to ensure a complete assimilation within the 2 hours following the end of activity.
Marie, Aptonia Nutritionist
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