The recovery snack is important to restore the energy spent during training and repair the muscles and catch the essential vitamins for energy. It is especially indicated for the regular sportsmen (at least 4 sessions per week) whose physical activity is quite intense or if there is no meal envisaged in the two hours following the training. The ideal snack should contain between 10 and 20 grams of protein, which acts as a repair material, and at least three times more carbs to replenish energy stores.
Don’t forget the hydration!
Did you know that two-thirds of the body is water? Before training, it is important to drink plenty of water to prevent dehydration. Slight dehydration during exercise, indicated by feeling thirsty, can cause headaches, dizziness, imbalances, etc. If your physical activity lasts less than 75 minutes, drinking water is enough. On the other hand, if the training lasts longer, carbohydrates must be added to the water to maintain a good level of energy as it is considered as the best energy booster drink. A quick and easy way to get such a drink is to mix one part orange juice with one part water. After training, you have to replace the fluids lost during the effort. Drinking water as long as the feeling of thirst persists is a good indicator.
Pre and post-exercise nutrition and hydration can mean the difference between an exhausting workout and an effective and energizing workout. Do not neglect this aspect if you are a sports person.