People who play sports need to pay special attention to diet: during intense physical exertion, the body needs more recovery resources. Speaking to socialbites.ca, Gemotest Laboratory gastroenterologist Candidate of Medical Sciences Ekaterina Kashukh said that best of all, nutrients are absorbed in the first half hour after training.
“This period is called the protein-carbohydrate window. Therefore, it is beneficial to eat a protein meal after class. Often, special sports nutrition, such as protein shakes, is used for this purpose. You should not replace ordinary food with them: for normal peristalsis, the intestines need solid food, ”explained Kashukh.
The main building material of muscles is protein. The specialist noted that it helps to accelerate metabolism and recover faster after classes.
“The diet of an actively engaged person should include various types of meat, legumes and dairy products. Slow carbohydrates are needed to get enough energy for training – these can be cereals, whole grain bread, potatoes and other starchy vegetables. Kashuh adds that if you eat them 1.5-2 hours before training, they will energize you and make the session as productive as possible.”
Special sports drinks containing caffeine also help increase energy levels. However, it should be borne in mind that they affect the cardiovascular system (increase heart rate, increase blood pressure, stimulate the release of adrenaline): if abused, it can be harmful to health.
“For muscle growth, besides nutrients, vitamins and minerals are necessary: ascorbic acid, vitamins E and D, group B (B1, B2, B6), zinc, calcium, magnesium and iron – they can be obtained from vegetables, fruits, dairy products and special vitamin complexes,” concluded the expert.
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