As they would say, there are two Spains: the one that is hungry after training and the one that is not even hungry at all. A priori, it is logical to think that perhaps the first one has tried harder and burned more calories. However, it turns out (and this will surprise you) that experts tell us that it has nothing to do with it. Below we will tell you why. Still, let us tell you that take a snack after physical activity It is not only legal but it is recommended. Furthermore, we inform you that the one for whom the bet influencer Violeta Mangriñan It is one of the favorites of nutritionists.
© @violetaThe more hungry you are, the more calories you burn?
Feeling hungry after exercising It is completely normal but has nothing to do with calorie burning. The experts in the nutrition area of the Metropolitan Club explain to us that this is a phenomenon related to glucose levels. “The glucose found in our muscles to give us energy decreases when we play sports,” they say. “We go into reserve and a kind of alert signal comes to the brain that awakens our feeling of hunger“, they confirm. Does this mean that something is wrong if you are not hungry after going to the gym? Not at all! Physiological factors such as age, sex, type of diet or the type of sporting activity performed usual are also relevant.
© violetWhat does Violeta Mangriñan eat after training?
Violeta Mangriñan chooses Iberian ham as snack post-workout. For dietitian-nutritionist Ana Gloria Cantos Aguilar, this is a great option: “Serrano ham may be a valid option for post-workout, since it provides essential proteins to repair the muscle structures affected by exercise,” says the expert. However, she makes a point: “It is important to remember that minerals must also be replacedwhich are involved in many metabolic reactions necessary for recovery,” he maintains. And he adds: “Although serrano ham provides protein, Its high sodium content can unbalance other minerals key such as potassium and magnesium, essential for the muscle recovery“. Therefore, it would be great to accompany it with other options. Banana is rich in potassium, for example.
On the other hand, Ana Gloria invites us to Differentiate serrano ham from Iberian ham. According to the nutritionist, “Iberian ham, coming from a different type of pig and having a more controlled diet, offers a superior nutritional profile, with healthier fats (such as oleic acid) and more micronutrients. If you have access to Iberian ham, it would be a better option to promote post-workout recovery. “However, it is important that the ham, whether Serrano or Iberian, not be the only source of nutrients after training“, emphasizes Ana Gloria. “In addition, it is essential accompany it with a good amount of water to ensure adequate rehydration and complete recovery,” he details.
© violetOther foods that do work
Experts in the nutrition area of the Metropolitan Club confirm that it is necessary to prioritize consumption of quality proteinssuch as those that provide us with foods of animal origin, such as eggs, fish or yogurts; and of plant origin, like tofu or almonds. Alberto Saéz, personal trainer and nutritionist at Yoofit Boutique Gym Experience, recommends eating 1.8 to 2.5 grams (per kilo of weight) of protein per day. In addition, it ensures that the foods richest in protein are: beef (20 grams), pork (21 grams), chicken or turkey (22-24 grams), yogurt or milk (24 grams), eggs (13 grams), blue fish (20-24 grams), white fish (14-18 grams) and cheeses (21-27 grams).
Metropolitan nutritionists remember, on the other hand, that the consumption of carbohydrates is also healthy, as long as they come from products with low caloric density, such as fruits, which promote recovery. On the contrary, they remember that we must avoid foods that give us a false feeling of satiety and, in addition, they make us recover a good part of the calories we have burned during exercise. It is the case of pastries, sweets and cookies with a high level of sugar or the processed meats.
© Getty ImagesYou don’t have to eat right after training
Finally, experts remember that it is not necessary to eat immediately after completing the workout.. “The anabolic window, that is, the period of time after a session of physical activity in which the ingestion of nutrients is recommended, is not the same in all people, varies depending on the usual diet and can extend up to 30 -40 minutes beyond those after exercise,” they say. In addition, they tell us that it is also important, in general (because in nutrition everything has to be personalized) eat before doing sports,
“Normally it is advisable to eat before training and It is not a good idea to exercise if you have been on prolonged fasts. of more than 10 hours. When in doubt, it is always better to eat some food before training than to go without eating anything, and thus ensure the energy demands that our body requires during sports practice.” In addition to all this, Depending on the sport you practice, it is more convenient to eat some foods or others. Being clear and making a good selection will help you see better results in your sports practices. Let yourself be guided by the professionals.
