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7 interesting sources of protein for Crossfitter

7 sources of protein, which must be present in the diet of each athlete for effective recovery after training.

Nutrition is the foundation of your health and effectiveness as an athlete. Below are 7 products that will help you succeed.

In addition to deserved rest after WOD training, your body also needs a source of protein, which it needs to grow and conquer new heights that you hope to achieve through training. Many athletes experience an acute hunger and rush to the refrigerator, while others do not feel even a hint of hunger after intense training. However, he shows it or not, but the body needs refueling after training.

"GREAT EXPERIENCE, and a GREAT PRODUCT. Loving this skipping rope as a pre-MMA warm-up, and as part of a conditioning workout. Overall, 5/5 on all fronts." -Jonah P.

During training, your muscles are exposed to serious stresses and there is a significant release of lactic acid, which is released during exercise. This leads to the fact that the body is forced to restore some of the damaged muscle cells and at the same time replace some old cells with new ones, for which protein synthesis is extremely necessary.

That is why, after exercise, the diet should include proteins, in order to help the body in the process of recovery.

Synthesis of protein

Since almost all proteins can not penetrate into the cell of the organism in their original form, they are split into components – amino acids. Subsequently, the process of protein synthesis is reproduced, allowing new cells to grow and develop. In addition, studies show that protein intake, together with carbohydrates, contributes to the reinforcement of repeated glycogen resynthesis.

After a hard training, correct recovery is absolutely necessary

Now that we have seen why protein intake is necessary after classes, it’s time to raise two questions that many crossfitters are asking themselves about the dependence of the results on the diet: when and what should be eaten in order to achieve the greatest benefit from protein intake. Although it is difficult to specify the exact time when after a workout it is necessary to eat foods rich in protein, there is a general consensus that eating a light snack or a full meal containing protein immediately contributes greatly to the recovery process immediately after the training session.

If we talk about the second question, then in this case the answer will be much less controversial. It is known that meat is usually the main source of protein for omnivorous biological species, such as humans. Nevertheless, there are many natural sources of vegetable protein that are needed for various types of diets.

The seven appetizers and ingredients of the full courses below are the most accessible and nutritious sources of protein that you can eat with pleasure at the end of each workout.

Protein after workout – ready-made meals

1. Legumes

They contain the greatest amount of protein after food products of animal origin and are the best natural source of amino acids for vegetarians. Despite the fact that the beans do not contain all of the 9 basic amino acids found in meat, they contain lysine, which is usually present in plant foods. In addition, the beans are low in fat.

Soybeans are one of the foods that are high in protein.

2. Fish

Eating fish is very healthy. Fish is the source:

Omega-3 fatty acids

Phosphorus

Magnesium

Vitamins A and D

A significant amount of protein

Compared to meat, the fish has more protein and much less saturated fat, which makes it the main candidate for eating after exercise. Especially rich in proteins are fish such as tuna, salmon and cod.

After a hard training, correct recovery is absolutely necessary

Now that we have seen why protein intake is necessary after classes, it’s time to raise two questions that many crossfitters are asking themselves about the dependence of the results on the diet: when and what should be eaten in order to achieve the greatest benefit from protein intake. Although it is difficult to specify the exact time when after a workout it is necessary to eat foods rich in protein, there is a general consensus that eating a light snack or a full meal containing protein immediately contributes greatly to the recovery process immediately after the training session.

If we talk about the second question, then in this case the answer will be much less controversial. It is known that meat is usually the main source of protein for omnivorous biological species, such as humans. Nevertheless, there are many natural sources of vegetable protein that are needed for various types of diets.

The seven appetizers and ingredients of the full courses below are the most accessible and nutritious sources of protein that you can eat with pleasure at the end of each workout.

Protein after workout – ready-made meals

1. Legumes

They contain the greatest amount of protein after food products of animal origin and are the best natural source of amino acids for vegetarians. Despite the fact that the beans do not contain all of the 9 basic amino acids found in meat, they contain lysine, which is usually present in plant foods. In addition, the beans are low in fat.

Soybeans are one of the foods that are high in protein.

2. Fish

Eating fish is very healthy. Fish is the source:

Omega-3 fatty acids

Phosphorus

Magnesium

Vitamins A and D

A significant amount of protein

Compared to meat, the fish has more protein and much less saturated fat, which makes it the main candidate for eating after exercise. Especially rich in proteins are fish such as tuna, salmon and cod.

Recover correctly and continue to progress

7. Chocolate milk

Favorite from all childhood chocolate milk should not be underestimated when it comes to protein content, so do not hesitate to drink a bottle of chocolate milk after training. Add to this a few more bonuses: you not only get the protein you need, but also the necessary moisture, feel a surge of energy and enjoy your favorite drink thanks to the chocolate content.
Regardless of how hungry you feel after training, there is no need to sit down for a full-fledged hot lunch to get the protein you need and help your muscles recover from the hard work they’ve done. It is also very reasonable to limit yourself to the consumption of protein bars, since there is more natural food with a high protein content, which can be consumed as a light snack or in a hot form. So do not forget to bring a bag of nuts with you when you go to the gym next time!

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