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What to Eat on Heavy Training Days

What to Eat on Heavy Training Days

Food provides the fuel for working out as well as the nutrients required to replenish those used up in training. The amount and type of nutrients that your body needs depend mostly on the intensity of your training as well as the duration of the exercise.

On heavy training days, it is vital to get your diet right to be able to fulfill the increased demands that training places on your body, as well as to quickly replenish the depleted body reserves. Also, you need to drink plenty of water and other beneficial fluids since you will be sweating a lot, thus losing tons of body fluids.

Here are some things related to nutrition that you need to be aware of during heavy training days:

 

Eat more carbohydrates

 carbohydrates-food

You need to increase your consumption of carbs on heavy training days. Ideally, carbs should be part of every main meal, as the body needs to replenish muscle glycogen (stored energy) levels. Moreover, snacks can come in handy during such days.

For mid-morning or mid-afternoon, higher GI carbohydrates (those that are broken down fast and boost blood sugar quickly) can play a useful role in raising the consumption of carbs, or as a quick snack before training.

Examples of such foods include white bread and packaged snacks. You need to prioritize increasing carbohydrates, as they are the primary source of energy for the workout. Some basic forms of carbs are sugars, starches, and fibers.

To enhance your metabolism for increased energy levels and quick recovery during heavy training, you may also consider taking some fabulous steroids that you can quickly and conveniently purchase online at Steroid Europe, a reliable and well experienced online steroid vendor.

 

Proteins

Proteins

You need to ensure you have some protein in every meal and as an evening snack. This food type is necessary to aid the recovery of body muscles from intense training and to facilitate muscle growth while you are asleep, as this is the best time for extensive growth and repair in the tissues.

To aid in repair, you should consume the proteins that are referred to as complete proteins (they have all the essential amino acids), which include foods like fish, poultry, eggs, cheese, and red meat.

 

Fats

Fats

Fats are also crucial during heavy training and for normal functioning of the body. Polyunsaturated fats are specifically essential during intense workouts. You can get polyunsaturated fats from foods such as salmon, seeds, sunflower oil, fish oil, and from other foods.

Fats are a source of energy, in addition to performing other crucial functions, and are thus necessary for the body.

 

Fluids

Fluids

Due to excess sweating, you need to replace the lost fluids by drinking a lot of liquids, such as water and other healthy drinks. You may add some fruits, like lemon or other citruses, to the water to improve its flavor, so you do not get bored of it.

 

Conclusion

Some fruits and vegetables that contain antioxidants can be of extra benefit to your muscles during intense workouts and recovery, so you can select some of these to be part of your diet. You also need to stay away from foods that may trigger gastrointestinal problems, which include spicy foods, foods with high fiber content, and very fatty foods.

 

 

Written by Ashley Grace

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