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What can I have as a snack after training?

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Science demonstrated years ago that physical activity, good nutrition and rest are the three pillars of leading a healthy life. The question is how to combine each of them with work and daily life. In this sense, have a snack after training is important for this purpose. AS: What can I eat at that particular time of the day?

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Not all workouts are the same, as some are aimed at weight maintenance, others at cardiovascular benefit, still others at increasing muscle mass, strength or more. The end will be different, but the guiding principle is the same: physical activity is non-negotiable. And this must be accompanied by a good diet for every purpose.

Even older adults should train to gain strength.  Photo Shutterstock/Archive.Even older adults should train to gain strength. Photo Shutterstock/Archive.

For this reason, even if different results are sought, the body maintains a certain general behavior during training. And 24 hours a day, the most “controversial” food in this sense is the snack, because corresponds to before and after trainingor with both, depending on what you practice.

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Furthermore, it is very common to believe that it is better to fast from lunch to dinner and the reality is different: not skipping the snack brings multiple benefits to the body. For all this, it is useful to have a planned routine, because otherwise our body loses hormonal and emotional balance.

What can I have as a snack after training?

The first thing to say at this point is that as long as you want to maximize results and be sure that what you do is consult specialists. These can be a clinical doctor, a nutritionist and a physical education teacher, so that each can provide a routine suited to each body’s needs.

If what you want is to win muscle mass to lose weight and lose weight, which is almost always what motivates physical activity, you should eat protein, as it helps repair and build muscles by providing amino acids to the body.

Training hard and eating healthy are key to making the exercises work.  Photo Shutterstock/Archive.Training hard and eating healthy are key to making the exercises work. Photo Shutterstock/Archive.

Carbohydrates also aid recovery, because the body’s glucose stores are used as fuel during exercise. physical exerciseand consuming carbs post-workout helps replenish them.

Some optimal post-workout snacks may include these meals: Rice crackers with tuna; wholemeal toast with egg; ham and cheese sandwich or chicken sandwich, a protein bar; carrot bars with hummus; toast with cheese and tomato; yogurt with granola and blueberries and rice crackers with peanut paste.

Five nutritional tips to maximize physical activity

The Mayo Clinic portal provides five tips for nutrition and physical activity, which accompany what was said above about help with training.

  1. Eat a healthy breakfast: Ideally you should finish breakfast at least an hour before training and be well nourished before starting. Eating carbohydrates in foods or drinks before exercise can improve performance.
  2. Check portion sizes. Something as fundamental as choosing foods is to be careful not to overdo it when eating before or after physical activity.
  3. Eat great snacks. These help avoid arriving at large meals very hungry. If your workout lasts an hour or more, the snack may contain carbohydrates to help you.
  4. Eating after physical activity. As mentioned, this helps the muscles recover and also helps replenish reserves.
  5. Tbut lots of water. Fluids are needed before, during and after exercise to help prevent dehydration. Additionally, water has more health benefits.

Source: Clarin

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