If a person is involved in sports, he should be more attentive to his diet. However, if the loads are intense, the body needs more resources for recovery.
As gastroenterologist Ekaterina Kashukh noted, nutrients are best absorbed in the first half hour after training.
The doctor made this statement in an interview for Gazeta.Ru .
As the specialist noted, this period is called the protein-carbohydrate window.
It is best to eat a protein dish. Sports nutrition, for example, a protein shake, will do. But you need to understand that you cannot replace regular food with such drinks. After all, the intestines need solid food.
As protein you can take meat, legumes, dairy products.
In addition, slow carbohydrates are needed for energy during sports. These can be cereals, whole grain bread, starchy vegetables. It is better to eat them one and a half to two hours before training.
The doctor also noted that vitamins and minerals are needed for muscle growth. For example, ascorbic acid, B vitamins, calcium, zinc, iron, and so on. You can get them from vegetables, fruits, and fermented milk products. Special complex vitamins will also be beneficial.
