Long aerobic activities (of at least two hours, like a marathon) make the consumption of fatty acids predominate, without leaving aside glucose. Because of the duration of the exercise, especially for amateur runners, it is necessary to provide supplies to the body every 1h15, 1h30
It is also important not to forget hydration. Water and isotonic drinks containing carbohydrates with a high glycemic index (maltodextrin, glucose, dextrose, etc.), vitamins and minerals, must be consumed before and during training and competitions.
And, even after finishing the exercise, you need to pay attention to what will be consumed. Check out some tips!
And always in small sips. Fruits also help replenish water and minerals lost during aerobic activity.
- Feeding needs to be light
The liver had extra work to metabolize the lactic acid residues accumulated during the effort. So, instead of setting up a plate for lunch and another for dinner, try to make smaller meals, distributed throughout the day.
- Nutrient replacement
Much of the muscle glycogen has been lost, so after activity, the ideal is to consume mainly carbohydrates. But be sure to also include a source of protein for muscle recovery. It is important to take between 50 and 100 grams of carbohydrates to consume within an hour after the end. In the first 30 minutes, it is best that they come from liquid sources. “The recovery of muscle glycogen stores starts in the next 2 hours. It is at this moment, called the window of opportunity, that the absorption of carbohydrates is favored. That is why it is so recommended to eat fruits, which are rich in carbohydrates and minerals, other sources of the nutrient “, says physiatrist Paulo Lourega.
After the first refill of carbohydrates after aerobic activities, the other meals may contain sources of carbohydrates such as rice, mashed potatoes, cooked carrots, pasta with tomato sauce, homemade pizza and cooked vegetables. Avoid excess oil and, if you want, salt the dishes a little more than usual. Bet on low-fat proteins, such as white fish and white meat. The next day, it’s time to include good fats, such as cold water fish (salmon, sardines and tuna) or oilseeds (chestnuts, almonds and walnuts) in your salad and snacks. The omega-3 in these foods will facilitate vasodilation and the elimination of toxins, in addition to having anti-inflammatory power.
Marcelo Queiroga is received with protests at USP
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