After the exercise, we need to provide
enough energy and carbohydrates to restore the muscle glycogen and to ensure
rapid recovery of the muscles. If the exercise has exhausted the reserves of
glycogen, a carbohydrates is necessary.
In effect, during the first 30 minutes
following a prolonged exercise, the agency seeks to repeat its reservations as
soon as possible and to regenerate. Insulin - a hormone anabolisante doing
enter the glucose from the blood to the cells - is then "out of
stock" and only ask to quickly garner carbohydrates and proteins.
The beverages of recovery are useful to
major sports to redo the reserves of muscle glycogen and repair the tissues. A
drive of long duration and high intensity exhausted the reserves of glycogenes.
It is important to repeat quickly, within 30 minutes after the stop of the
activity. The muscles then will have what they need to rebuild their energy
reserves. For people whose physical exercise is moderate, a drink of recovery is
not necessary. She would cancel the loss of calories occasioned by the
exercise. A good full meal in a timely manner is better indicated.
Among the products likely to fill the
nutritional deficits and energy include the fruit yogurts, cereals, bananas,
vegetable juices, cheeses, cereal bars and energy drinks.
To compensate for the deficit in water
and salts that causes a prolonged activity, it may be necessary to drink up to
1.5 liter of liquid for each kilogram of body weight lost after physical
activity. A sweet drink will fill these needs and will allow the athlete to
repeat its reserves of glycogen. Beverages containing caffeine as well as the
liquor or carbonated beverages are to avoid. To know if it was drunk enough,
you can rely on the color of his urine: if she is once again clear, hydration
is complete.