Why is eating well important?
Exercising is a physical activity, which means expending energy in the form of calories. To do this, our body draws on its reserves for the energy it needs. Eating well will therefore allow our body to compensate for the nutritional and energy deficits related to effort, and for this, it is important to ensure that these 3 macronutrients are always present on our plate:
- Proteins: Play many roles in our body and contribute to the good renewal of tissues. Very useful during muscle micro-lesions induced by effort!
- Carbohydrates: The primary source of energy for the human body.
- Lipids: Enable the formation of cell membranes and the nervous system.
🚩Warning, some foods should be avoided after exercise: coffee, tea, and alcohol. Indeed, these will hinder the body's recovery after effort.🚩
What is a balanced plate?
A balanced plate is:
- 1/3 protein, which can be found in meats, fish, eggs, or legumes.
- 1/3 carbohydrates, distinguished between complex and simple carbohydrates, such as rice, quinoa, oats, sweet potato...
- 1/3 vegetables
- 1/3 vegetables, rich in micronutrients such as iron, zinc, calcium, and vitamins, they are essential for our body. So whether they are green, cruciferous, root vegetables, or peppers, invite them to your plates!
- Good fats, eating fatty foods is not recommended, but not all fats should be banned. Indeed, some, like omega-3s, help regulate inflammation after exercise or ensure good hormone synthesis. This includes, for example, olive oil, avocado, or oilseeds.
It is best to avoid simple carbohydrates (refined sugars), such as cereals or sweets, because they are poorly assimilated by the body or linked to the appearance of certain diseases like diabetes. Complex carbohydrates are therefore preferable: whole wheat pasta, brown rice, quinoa, potatoes, or lentils will allow you to replenish your glycogen reserves.
💡Good recovery also involves good hydration, don't forget to drink before, during, and after exercise!
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