Eating Well For Muscle Training, Endurance, Intervals Training, HIIT, Flexibility?
The recovery would be improved by a larger intake of carbohydrates during a long-term effort (to replace the glycogen reserves), by more protein if it involves heavy loads (to rebuild the damaged muscles), and by enough fluid and electrolytes if it is hot and humid, or sweating is abundant (to stay well hydrated).
It is, therefore, appropriate to adapt its diet to the type of physical effort provided to better recover. The fatigue will be less pronounced, the injuries will be less frequent, the muscles will be stronger and we will be in better physical condition to start training again, day after day.
EATING WELL: HIGH-INTENSITY TRAINING (TEMPO RACE, INTERVALS TRAINING, HIIT)
This type of training involves fast-twitch muscle fibers, fed almost entirely by glycogen, for short periods of power. Part of the energy reserves is used, while the muscles are partially damaged.
Since training rarely exceeds 30 minutes, the ideal is simply to train before a meal. Otherwise, a snack providing a portion of carbohydrate (20 to 30 g) and a portion of protein (8 to 10 g) will be sufficient to recover.
A fresh fruit combined with a piece of cheese (30 g) will provide the necessary nutrients for recovery, ie carbohydrates, proteins, water, and vitamin C, calcium, sodium and potassium. For vegetarians, a smoothie containing a block of 150 g of dessert tofu and 1 t of soy milk will be enough.
EATING WELL: ENDURANCE (LONG RACE> 15 KM, EXIT> 50 KM BIKE WITH EASY OR MODERATE RHYTHM)
In this case, lipid-fed slow-acting muscle fibers are required, which eventually leads to complete utilization of the glycogen stores.
Since the effort lasts longer than 90 minutes, you will have to consume 30 to 60 grams of carbohydrate during the effort to continue training long enough.
Then, to replace the glycogen stores, it will be necessary to replenish carbohydrates during the 4 to 6 hours following the effort, because the rate of resynthesis of glycogen is of only 5% per hour approximately.
If 0.8 g of carbohydrate is combined with 0.4 g of protein per pound of body weight, muscle recovery is promoted and glycogen repletion is accelerated.
On the other hand, increased sweating will require increased fluid and sodium intake to maintain electrolyte balance. It is appropriate to get on the scale before and after the effort to assess its liquid needs; provide the equivalent of approximately 1 liter per kilogram of weight lost during the effort.
To compensate for the increased caloric expenditure involved in this physical effort, a 70 kg man will need 56 g of carbohydrates, 28 g of protein and about 1 liter of liquid after his long run.
Suffice it to increase the calories consumed by having a high carbohydrate meal combined with lots of liquids, such as pasta with bolognese sauce, a shepherd’s pie or stir-fried rice and tofu.
The meal should be accompanied by soup, vegetable juice, smoothie or mineral water to promote hydration and replace electrolytes lost during sweating.
Finally, the meal could be concluded with nuts or dark chocolate to provide a fat intake rich in vitamins and minerals.
EATING WELL: FORCE (MUSCLE TRAINING, CROSSFIT)
This type of training leads to muscle breakdown and partial utilization of glycogen stores. In the hour following training, the consumption of approximately 0.3 g of protein per pound of body weight will, therefore, be essential for the repair of damaged muscle fibers.
Fast-digesting carbohydrates, such as fresh fruit, will also facilitate protein absorption and glycogen recovery.
In the hour after training, a man weighing 70 kg will need about 20 g of protein and carbohydrates, the equivalent of 180 ml of Greek fruit yogurt or a protein bar.
If the athlete is looking for muscle gain, he will need to consume about 30 g of protein every 3 to 5 hours to meet his daily needs, which are about 1.8 g of protein per pound of body weight.
As an indication, 120 g of chicken (a piece the size of the palm of a hand) provides the equivalent of 30 g of protein.
EATING WELL: FLEXIBILITY (YOGA, PILATES, MOBILITY EXERCISES)
It is quite rare to be hungry after a yoga class, and it is better to wait about an hour before eating in such circumstances.
Since the muscles may have been slightly damaged, a slight protein intake (5 to 10 g) will be enough to reduce the risk of aches, the equivalent of about 30 g of nuts.
If we have practiced hot yoga (more intense and energetic), it will, however, rehydrate and rebalance its electrolytes by drinking the equivalent of one liter of water per kilogram of weight loss.
One should make a habit of drinking mineral water (Vichy Célestin or Badoit, for example) or coconut water or adding an electrolyte capsule in its water bottle.