{"id":10352,"date":"2022-09-03T15:49:30","date_gmt":"2022-09-03T15:49:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10352"},"modified":"2022-09-03T15:49:31","modified_gmt":"2022-09-03T15:49:31","slug":"here-is-what-you-should-eat-post-workout-according-to-a-nutrition-coach","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/here-is-what-you-should-eat-post-workout-according-to-a-nutrition-coach\/","title":{"rendered":"Aqui est\u00e1 o que voc\u00ea deve comer p\u00f3s-treino, de acordo com um treinador de nutri\u00e7\u00e3o"},"content":{"rendered":"<ul class=\"wp-block-list\"><li><strong><em>how we\u00a0decide to refuel post-workout\u00a0can directly impact our body composition, recovery and performance<\/em><\/strong><\/li><\/ul> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/thumbor.forbes.com\/thumbor\/960x0\/https%3A%2F%2Fblogs-images.forbes.com%2Fnomanazish%2Ffiles%2F2018%2F07%2Fbreakfast-1804457_1280-1200x800.jpg\" alt=\"uncaptioned\"\/><\/figure> <p>Embora a maioria de n\u00f3s entenda a import\u00e2ncia de abastecer&nbsp;nosso corpo antes&nbsp;de suar,&nbsp;n\u00e3o pensamos muito no que colocamos em nosso corpo depois de malhar. Acontece&nbsp;<a href=\"https:\/\/twitter.com\/intent\/tweet?url=http%3A%2F%2Fwww.forbes.com%2Fsites%2Fnomanazish%2F2018%2F07%2F24%2Fheres-what-you-should-eat-post-workout-according-to-a-nutrition-coach%2F&amp;text=How%20we%C2%A0decide%20to%20refuel%20post-workout%C2%A0can%20directly%20impact%20our%20body%20composition%2C%20recovery%20and%20performance.\" target=\"_blank\" rel=\"noreferrer noopener\">how we&nbsp;decide to refuel post-workout&nbsp;can directly impact our body composition, recovery and performance<\/a>&nbsp;&#8220;, diz Jessica Cifelli,&nbsp;M.S, Coach de Nutri\u00e7\u00e3o e Personal Trainer Certificada.<\/p> <p>A post-exercise meal &#8220;aids in replenishing the energy you&#8217;ve used up during your workout,&#8221; says Cifelli. &#8220;It also improves the size and quality of your muscles and repairs the damage you&#8217;ve caused during the activity&#8221;,&nbsp;adds&nbsp;the&nbsp;Master Instructor at&nbsp;<a href=\"https:\/\/cyclebar.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">CYCLEBAR<\/a>.<\/p> <p>Al\u00e9m de simplesmente reparar seu corpo a partir do treino, ele tamb\u00e9m ajuda a fornecer nutri\u00e7\u00e3o e hidrata\u00e7\u00e3o. Aqui est\u00e1 um resumo de dez&nbsp;lanches deliciosos que v\u00e3o&nbsp;&nbsp;reabastecer sua energia&nbsp;<em>without<\/em>&nbsp;arruinando seu treino:<\/p> <ul class=\"wp-block-list\"><li><strong>Greek Yogurt\u00a0With Fresh Berries:\u00a0<\/strong><\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.mealgarden.com\/media\/recipe\/2019\/07\/bbigstock-granola-with-yogurt-and-berrie-297815161.jpeg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li>Greek\u00a0yogurt is an excellent source of protein and calcium. While fruits like blueberries and strawberries are chock full of vitamins, dietary fiber and antioxidants. Together they make a quick and nutrition-dense snack that will satiate your hunger in a jiffy. Eating\u00a0protein-packed snacks is a great option post-workout as &#8220;protein consumption after weight training is synthesized for up to 48 hours after the workout is complete,&#8221; explains Cifelli.<\/li><li><strong>Tuna And Crackers:<\/strong> <\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.kuali.com\/wp-content\/uploads\/2014\/06\/Tuna-on-Crackers.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li>This\u00a0quick and easy snack is packed with protein, vitamins (A, B-6 and B-12), omega-3 fatty acids and iron. Other than\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/heart-disease\/in-depth\/omega-3\/art-20045614\" target=\"_blank\">improving cardiovascular health<\/a>, omega-3 fatty acids also\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737804\/\" target=\"_blank\">alleviate muscle inflammation<\/a>\u00a0caused by an intense workout. Meanwhile, protein boosts metabolism and helps repair tissues. To make this mini meal even more nutritious, use whole grain crackers instead of processed ones.<\/li><li><strong>Sweet Potato:<\/strong> <\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.wellplated.com\/wp-content\/uploads\/2020\/07\/Instant-Pot-Sweet-Potatoes-500x375.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li>Sweet potato is an excellent source of complex carbohydrate and vitamins A, C and B-6. It also contains protein, dietary fiber and minerals like calcium and magnesium. Magnesium strengthens bones and helps maintain healthy muscles while the complex carbs\u00a0keep you fueled for hours. Baked, grilled, mashed, or roasted &#8211; you can eat them however you like. I particularly like this\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/minimalistbaker.com\/mediterranean-baked-sweet-potatoes\/\" target=\"_blank\">Mediterranean Baked Sweet Potatoes<\/a>\u00a0recipe.<\/li><li><strong>Hard-Boiled Egg With A Side of Fruit:<\/strong> <\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/www.myweeklyeats.com\/wp-content\/uploads\/muffin-and-eggs.jpg?fit=750%2C750&amp;ssl=1\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li>A perfect mini meal that&#8217;s filling, healthy and portable. Consuming fruits like bananas, berries, dates and grapefruit is a great way to replenish after a sweaty workout. They are loaded with vitamins, folate, antioxidants and macronutrients such as iron, calcium and potassium. Moreover, natural sugar or fructose present in fruit provides energy. Meanwhile, eggs contain protein\u00a0\u2013 which facilitates recovery and muscular growth.<\/li><li><strong>Peanut Butter Smoothie:<\/strong> <\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitfoodiefinds.com\/wp-content\/uploads\/2019\/03\/banana-pb-smoothie-sq.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li>This delish smoothie is high in carb, protein and healthy fats that assist post-exercise recovery and keep you full till your next meal. You can also add strawberries and bananas to the drink to make it tastier and healthier. This\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/www.eatingwell.com\/recipe\/255707\/peanut-butter-chocolate-banana-smoothie\/\" target=\"_blank\">Peanut Butter &amp; Chocolate Banana Smoothie<\/a>\u00a0recipe is my favorite.<\/li><li><strong>Homemade Trail Mix:<\/strong>\u00a0High protein content, healthy fats, dietary fiber and minerals make trail mix a healthy post-workout snack. But you should be wary of storebought mixes that contain saturated fats, added sugar and a slew of other additives. The best option is to create your own trail mix at home. All you need to do is combine nuts like almonds, raisins, pistachios and walnuts with sunflower or pumpkin seeds. You can also add dried fruits like prunes and cranberries for added flavor. Get the recipe\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.elizabethrider.com\/delicious-healthy-trail-mix\/\" target=\"_blank\">here<\/a>. Store it in a resealable plastic bag and enjoy!<\/li><li><strong>Banana And Almond Butter:<\/strong><\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/www.downshiftology.com\/wp-content\/uploads\/2020\/05\/Chocolate-Almond-Butter-Banana-Bites-7.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li>\u00a0Almond butter is packed with protein -a nutrient that assists muscle repair and growth after exercise. It&#8217;s also a good source of calcium, iron and fiber. While banana contains carbs\u00a0that are essential for replenishing muscle glycogen and regulating blood\u00a0sugar levels.<\/li><li><strong>Hummus With Whole\u00a0Wheat Pita:<\/strong>\u00a0Made with mashed chickpeas, this delish dip contains both carb and protein. It&#8217;s also a good source of iron and dietary fiber. Spread it over whole wheat pita bread for a delectable snack that will quickly refuel you after a sweat sesh.<\/li><li><strong>Cottage Cheese And Fruit:<\/strong><\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/www.eatthis.com\/wp-content\/uploads\/2019\/06\/cottage-cheese-breakfast-bowl.jpg?w=640&amp;ssl=1\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li>\u00a0Other than protein, calcium and magnesium, cottage cheese also has a high water content (nearly 80%). Thus eating cottage cheese is a great way to replenish fluids in your body after sweating it out in the gym. Throwing in fruits like apple, banana, peach or mango can make this snack even more filling and delicious.<\/li><li><strong>Dates With Sunflower Seed Butter:<\/strong><\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/752867.smushcdn.com\/1319836\/wp-content\/uploads\/2019\/02\/SunButtter-Stuffed-Dates_-4.jpg?lossy=0&amp;strip=1&amp;webp=0\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li>\u00a0In this post-exercise snack recipe, the dates provide slow\u00a0release energy while sunflower seeds butter is high in protein, iron and zinc. It also contains copper that facilitates production of energy. You can easily make sunflower seed butter at home by following this\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/detoxinista.com\/how-to-make-sunflower-seed-butter-oil-free\/\" target=\"_blank\">recipe<\/a>.<\/li><\/ul> <p>Caso voc\u00ea n\u00e3o tenha um lanche r\u00e1pido p\u00f3s-treino na m\u00e3o, tenha um shake de prote\u00edna ou barra pesada de prote\u00edna como alternativa, diz Cifelli.<\/p> <p>Note that&nbsp;&#8220;many protein bars and shakes in the store are simply glorified candy bars and milkshakes&#8221;, says the nutrition coach. &#8220;Be sure to look beyond the protein content by checking the carbohydrates, sugar content and look through the ingredient lists to avoid unwanted chemicals and fake sugars,&#8221; she suggests.<\/p> <p>The&nbsp;same goes for protein powders. &#8220;Most powders have to be processed to keep their shelf life and have an acceptable taste element,&#8221; says Cifelli. This is why creating your own bars or smoothies is a great option as &#8220;it allows you a more affordable, clearer indication of what is going into your snack,&#8221; she adds.<\/p> ","protected":false},"excerpt":{"rendered":"<p>how we\u00a0decide to refuel post-workout\u00a0can directly impact our body composition, recovery and performance Embora a maioria de n\u00f3s entenda a 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