0 commentaires
Post-workout nutrition and supplements facilitate muscle and nervous system recovery and optimize the efforts of your training session. There are several types: proteins, amino acids, minerals... how do you know which post-workout food and supplement are right for you? We tell you everything in this guide.
Foods to eat after your workout
After a workout, your body needs specific nutrients to restore its energy reserves, promote muscle recovery, and limit fatigue. The choice of foods is therefore essential to optimize this process.
Carbohydrates should be consumed first to replenish muscle glycogen depleted during exercise. Opt for varied sources: fruits, oats, brown rice, or sweet potatoes.
Proteins are just as essential, as they participate in muscle repair and development. Lean meats, eggs, fish, Greek yogurt, or plant-based proteins like tofu are good options.
Lipids should not be overlooked, especially the good fats found in nuts, avocados, or vegetable oils, which play a role in recovery and reducing inflammation.
Finally, the vitamins and minerals contained in vegetables, fruits, and certain seeds help compensate for micronutrient losses due to perspiration and improve nervous and muscle recovery.
Examples of foods to favor after physical exertion:
- Snack right after exercise: a fruit, a handful of almonds, a Greek yogurt, a slice of peanut butter toast, or a protein shake with oats.
- Full meal after training: chicken fillet, brown rice, and vegetables; fish with sweet potato and avocado; omelet with wholemeal bread and raw vegetables.
Supplements to take after your workout
After my session
In a state of muscle catabolism after exercise, the body needs certain nutrients to rebuild itself. Right after the session, you have about 45 minutes to take advantage of the "metabolic window" to transition from catabolism to anabolism. For this, the intake of easily assimilable proteins, amino acids, and carbohydrates is recommended. These nutrients will allow the body to initiate the recovery process and repair tissues.
Proteins
The Post-workout isolate blend is ideal in this situation as it will optimize recovery, restore glycogen stores, and limit inflammation. All this, thanks to the synergy of its many ingredients, including Native Whey Isolate and BCAAs. The latter will help prevent catabolism and the loss of the benefits of your training.
Musclewhey: Musclewhey is a combination of native whey and native whey isolate that are easy to digest. This is why its intake is ideal after training and before a meal, as the proteins will allow for recovery without being too heavy on the stomach. This protein improves muscle anabolism and contributes to muscle development.
Musclewhegg: Musclewhegg is an egg white protein, which provides a feeling of satiety because it digests more slowly than native whey. Its intake helps, on the one hand, to participate in rapid muscle anabolism and, on the other hand, to release amino acids contained in the egg in a prolonged manner.
Amino Acids
BCAA Builders 4.1.1: BCAA Builders are a blend of essential amino acids (cannot be synthesized by the body): Leucine, Isoleucine, Valine. They fully stimulate muscle reconstruction thanks to the overdose of Leucine. Their intake helps compensate for amino acid losses during training and thus allows for better recovery after your workout. It is advisable to take the BCAA Builders version when you are over 35, as the assimilation of Leucine decreases from this age.
BCAA Resistance 2.1.2: BCAA Resistance aims to limit catabolism (muscle loss) and fatigue that occur after training thanks to the overdose of valine and leucine. To benefit from all its benefits after training, it is recommended to take BCAA Resistance throughout the effort to prevent the risks of poor recovery.
Creatine: Creatine taken post-exercise helps prevent muscle wasting. In addition, its intake helps regenerate ATP (energy) stores in brain cells after a workout.
Carbohydrates
Cluster Dextrin: Cluster Dextrin is a very fast-absorbing carbohydrate that provides quick energy. Taken after your workout, it helps accelerate your recovery time.
Finally, to quickly and easily restore energy, a protein or energy bar is the ideal solution that can be consumed at any time.
Protein Bar: Protein bars provide your necessary protein intake right after your workout. They contain 30% protein from our Native Whey Isolate and are quickly assimilated by your body and muscles.
Carbohydrate Bar: Carbohydrate bars are a simple and natural snack thanks to the dates they contain. Their intake quickly provides you with a boost of energy and vitality after exercise.
In the evening (with dinner)
In addition to your amino acids and proteins, a carbohydrate intake is also recommended. It is preferable that these are low glycemic index carbohydrates such as powdered sweet potato or oats.
Fibers and Carbohydrates
Oats: Taking oats in the evening or before bed speeds up muscle recovery and limits its catabolism. Oats are ideally taken with a protein shake.
Barley Flakes: Always in addition to whey protein, barley flakes support energy and muscle recovery. They are recommended to improve post-workout anabolism.
Sweet Potato: Low glycemic index carbohydrates such as sweet potato are a very good source of energy that is released slowly after training. In synergy with protein, its intake helps maximize your muscle anabolism.
Lipids
Peanut Butter: Peanut butter provides a significant caloric intake that gives an energy boost thanks to its richness in polyunsaturated fatty acids (omega 6). In addition, peanut butter is a source of natural plant proteins (22.5%) that allows you to diversify your protein intake to enable muscle anabolism after training.
Almond Butter: The recommended share of lipids in daily energy intake is 35 to 40%. Almond butter helps meet part of this need while being nutritious and healthy. It is ideal on training days as it helps restore your nutrient stores (proteins, lipids, fibers, magnesium, vitamin E).
Minerals
Magnesium: Magnesium citrate combines two active molecules for athletes: citrate and magnesium. It is preferable to take magnesium during meals, as proteins and carbohydrates improve its assimilation. Magnesium promotes relaxation and sleep by reducing stress.
Potassium Citrate: Potassium citrate is an alkaline mineral useful for several bodily functions. It promotes recovery by participating in the proper functioning of muscles and the body in general.
Plants
Natural Bio Burner: The Natural Bio Burner is a blend of green tea and yerba mate with relaxing properties. Taken after training, it helps promote a return to calm thanks to muscle relaxation. By inducing relaxation and soothing the body, the Natural Bio Burner contributes to muscle and nervous recovery. In addition, its action facilitates falling asleep and promotes restorative sleep.
At bedtime/before sleeping
Recovery during sleep is a very important step. It is at this time that your body and your muscles can finally recover from the efforts made during the day. Good sleep is synonymous with good recovery but also good sports results.
Minerals
ZMB: ZMB Pidolates is a supplement containing magnesium, zinc, and vitamin B6. Its action helps athletes promote muscle and nervous recovery after a day of training. In addition, its properties provide relaxing effects that help promote sleep.
ZMP: ZMP is a supplement that contains two ingredients: Pido Magnesium® and Pido-Zinc®. These two minerals work perfectly in synergy to allow physical and nervous recovery. ZMP is an alternative version of ZMB, except that it does not contain vitamin B6, as this can cause restless sleep in some individuals.
Proteins
Diet Protein blend: If you are an athlete and want to take the Diet Protein Blend in addition to your usual training protein: we advise you to take the Diet Protein Blend once in the morning and once in the evening at bedtime. The Diet Protein blend is a mixture of Total Proteins, Nutri-Fibers, Carnitine, Glutamine, and Taurine. All these elements act in synergy to facilitate recovery.
Native Whey Isolate: Native Whey Isolate is a very rich, fast-absorbing protein, ideal for muscle and physical recovery. Taken just before bedtime, the Isolate helps limit nocturnal catabolism by replacing it with powerful anabolism.
Micellar Casein Isolate: Micellar Casein Isolate is a very slow-absorbing protein, ideal for nocturnal recovery. Its intake before bed helps prevent proteolysis (protein decomposition process).
Plants
Yerba Maté: Yerba Maté is a plant rich in mateine and polyphenols. Its action is primarily relaxing as it promotes a return to calm after training. By contributing to muscle and body relaxation, yerba maté facilitates recovery and improves sleep. Indeed, muscles that are contracted and tense after exertion have more difficulty recovering.
What to eat after exercise?
The choice of your post-workout meal depends on several factors: the intensity of your session, your goals (mass gain, weight loss, performance improvement), and your consumption timing.
Within 30 to 45 minutes after exercise, it is recommended to opt for an easily digestible snack, rich in carbohydrates and proteins, to take advantage of the metabolic window and promote muscle recovery.
For a meal after training, favor a balance of proteins, complex carbohydrates, and good fats. A varied and complete meal provides your body with all the necessary nutrients to rebuild muscle fibers, restore energy stores, and limit muscle soreness.
Finally, don't forget hydration! Water is essential to compensate for fluid loss, promote toxin elimination, and optimize recovery. An electrolyte-rich drink can be beneficial after intense exercise.
By adapting your diet to your needs, you maximize the benefits of your training and improve your athletic progress in the long term.
