Eating and resting: invisible training
Know the importance of adequately complementing your training with a correct diet and respecting the necessary rest so as not to slow down its progression
Cross training is a very complete high intensity training that combines resistance, strength and flexibility. It is a functional training with exercises that change every day. To ensure a good workout in both duration and intensity, it is essential to eat correctly; It is the invisible training.
As a consequence of exercise, there is an energy expenditure that can limit both the intensity and the duration of the exercise. It is for this reason that food plays a very important role in:
- Optimize training
- Delay the onset of fatigue
- Improve recovery between sessions
- Achieve and maintain your optimal body composition
- Reduce the risk of injury and illness
The 30-60 minutes after training are essential for optimal recovery , since after training, our muscles are more predisposed to obtain the necessary nutrients to recover the damage incurred during training. This is known as “The metabolic window.” Therefore, the meal after training is to recover the energy gesture and repair possible breaks in the muscle fibers.
What should you never miss your meals after a Cross Training workout?
- Carbohydrates: it is recommended to make a meal that contains fast-absorbing carbohydrates present in fruits, milk or soft drinks, which provide us with immediate energy. And the rest of the day supplement it with slow-absorbing carbohydrates present in rice, pasta, potatoes, cereals or legumes to replenish energy for the next workout.
- Proteins : present in eggs, milk, meat, fish or legumes. Its consumption helps us to repair muscle fibers and prevent loss of muscle mass. The recommendations for people who practice strength and resistance exercises, such as Cross training, is 1.2g / kg of body weight.
- Hydration : water intervenes in the transport of nutrients, in cardiac function and allows the correct regulation of body temperature. Dehydration decreases performance and increases the risk of injury. The signs of dehydration are tiredness, fatigue, rapid heart rate or weakness among others.
Some examples of post workout food would be:
- Dairy with cereals and fruit
- Fruit smoothie with oat flakes and xia seeds
- Rice pancake with turkey and fruit
- Whole wheat toast with salmon and mango
If you are not one of the foresight, you can find in our clubs Nutriger recovery shake machines with chocolate or yogurt flavor that combine these three groups of nutrients (fast-absorbing carbohydrates, slow-absorbing carbohydrates and proteins ).
As for supplements, we recommend a supplement that contains proteins of high biological value, which are those that contain branched-chain amino acids (BCAA’s) from whey or egg and without added sugars or fats. A good example would be Zero Whey. Consult our DiR nutrition team and they will help you choose the best supplement for you.