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Recovery

What do I eat after after my football training?

Focus primarily on carbs and proteins in your post-training meal. Tailor your carb and protein intake to your individual needs for the best results.

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Written by: The Athlete’s FoodCoach, on 17-01-2024
PSV players working hard on training ground

Why do I need to eat after my training?

  1. Replenish energy stores: Dependent on the duration and intensity of your training, your glycogen stores will be utilized and (partly) emptied. Replenishing glycogen stores is key to support recovery and next workouts, for which you'll need carb supply.
  2. Support muscle repair: Football training can cause microscopic muscle damage, especially during explosive training sessions and strength training. Proteins supply the necessary amino acids to repair and rebuild these muscles and supporting them to be stronger than before.
  3. Support endurance adaptation: Proteins are involved in various physiological processes, beyond muscle growth. Eating protein after your training is necessary to support the synthesis of new proteins required for various training adaptations, such as agility and overall training progression.
  4. Reduce post-exercise fatigue and soreness: Carbs and proteins work together to enhance recovery. By eating a well-balanced meal after your training, you will more likely get in carbs and protein together. This combination may help reduce post-exercise fatigue and soreness, so you're ready for your next workout.

How do I get my post-workout meal on point?

It's crucial to tailor your post work-out meal to your individual needs, activity level, and preferences for the best results. A balanced meal with a combination of carbs and proteins can help replenish energy stores, promote muscle repair and growth and reduce fatigue. The FoodCoach App will guide you daily to bring focus and translate personal carb and protein needs into real food and meals.

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Popular post-workout meals

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Definitions

  • - Carbs: Carbohydrates are a macro-nutrient found in various forms, including sugars, starches, and dietary fiber, primarily serving the function of providing energy to the body.
  • - Proteins: A macro-nutrient composed of amino acids. They play crucial roles in various biological processes, serving as b uilding blocks for tissues, enzymes, hormones, and antibodies, while also contributing to muscle structure and function.
  • - Amino acids: The basic building blocks of proteins, important in various physiological processes, including muscle protein synthesis, tissue repair, and enzyme function.
  • - Glycogen: Stored form of carbs in the liver and muscles, serving as a readily accessible source of energy for your muscles during periods of high energy demand.

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