Post-run recovery: An often overlooked essential

wetting play a primary role In recovery after running. It is recommended to drink One and a half times the amount of fluid lost during effort. The double weighing method consists of weighing yourself before and after the race, taking into account the drinks consumed during the exertion. 40 minutes later Physical activity, it is important to prefer drinks rich in minerals and carbohydrates to promote optimal recovery.

after effortit is recommended to submit meal within 30 minutes after the race. This meal should include a portion of: High-fiber fruits Like bananas, dates or oranges. It is also recommended to consume carbohydrate component Such as an exercise drink, cereal bar, or a slice or two of whole wheat bread. A source of proteinsuch as pork or semi-skimmed milk, is also important for recovery.

within two hours who watches the race, A full meal It must be planned. Better to choose Low-fat foodsrich in vegetablesAnd meatAnd Pisces And starches. It is also helpful to include foods Rich in Omega 3Known for its effectiveness against injuries, as well as sources of magnesium and antioxidants. Colorful foods such as tomatoes, beets, squash, or spinach are often sources of antioxidants. It is always better to prefer A balanced and natural dietand enhance the absorption of nutrients needed for optimal recovery.

Nutrition plays a major role in the recovery process after a run, which helps replenishment of energy reservesStrengthen muscle repair And prevent injuries.