Nutrition and DietHow to recover the proteins lost during physical exercise

How to recover the proteins lost during physical exercise

Tips to recover the proteins that have been lost during sports, or after regular physical exercise.

Every time an athlete finishes the competition or training, as many sports and health professionals think, it is very important to recover the lost proteins, so that their muscles do not degrade or lose their condition. They help the process of building and repairing muscles.

Hence, the ingestion of carbohydrates after sports practice is very important, and complement it – above all – with high-quality proteins. This is a fundamental recommendation, especially if we take into account that in this way we will get the muscles to recover and we will also replace the proteins lost during sports practice.

Obviously, it is also necessary and essential to take into account the correct replacement of fluids, which positively helps to facilitate the correct elimination of protein metabolism residues through the urine, which, if accumulated, turn out to be toxic.

According to many experts, the combination of carbohydrates and proteins is more advisable when it comes to replenishing the glycogen of the muscles, much more than consuming only foods rich in protein.

Hence, a usually advisable option is to combine legumes with whole grains, since when complementing and combining them they give rise to good quality proteins. An example of an ideal recipe is rice + lentils, or lentils + nuts and dairy. In this sense, on the other hand, skim milk is equally rich in amino acids. However, some recommended combination options can be:

  • Pasta with tomato sauce and meat.
  • Sandwich or turkey or ham sandwich.
  • Milk with cereals or nuts.
  • Yogurt with cereals or nuts.

On the other hand, many nutritionists specialized in sports nutrition also advise the consumption of proteins not only after, but before physical exercise.

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