That is, in the days of rest and light training
Sport And Fitness / / December 19, 2019
Lungs can count the days when you have to drill a low intensity of less than an hour, or when you decide to completely relax. Nutritionist best athletes of Great Britain James Collins (James Collins) in those days, advises to focus on the restoration of muscle.
Basis - fewer carbs, more protein
Since power consumption during light exercise less, you should reduce the amount of carbohydrates: it is enough to confine a carbohydrate-rich meal per day (lunch or dinner).
Active muscle recovery comes about 24 hours after hard training. Due to the reduction of carbohydrates you can afford more proteins required for this process.
other nutrients
For muscle recovery are also needed polyunsaturated fats. And to prevent the oxidation of free radicals in excess generated during intensive exercise, it is necessary to add to the menu of vegetable foods rich in antioxidants:
- berries (cranberries, blueberries, strawberries);
- apples;
- nuts;
- all kinds of cabbage;
- kiwi;
- spinach;
- tomatoes.
The best part is that in the days of light exercise and relaxation, you can experiment with new products and recipes, without fear of problems with the digestive tract on a treadmill or in
gym.Mealtimes
We should also note that many professional athletes prefer to conduct light exercise, such as jogging a half-hour before breakfast. Due to hunger muscles adapt to stress better. In addition, on an empty stomach in the flow are mostly fat, not glycogen - a bonus for those who want to lose weight.
A sample list of dishes for days of rest and light training
Breakfast
- Omelette with tomatoes and cheese. You can also add onions, peppers or herbs to try different kinds of cheese.
Dinner
- Chicken breast with vegetables and cheese. On a side dish goes well quinoa or millet.
- Beef stew, carrots, onions, tomatoes, dried apricots. Fry all the products for a few minutes, add the chickpeas, cover with water and leave to stew on low heat for about an hour. You can also add rice or couscous.
- Salad of green lentils, quinoa, cucumber, feta cheese. Fill the wine vinegar and olive oil, and for the spice, add tarragon.
Dinner
- Spicy fried mackerel. As the use of spices cumin, garlic, ginger, mustard and cinnamon. Rub the fish with spices and let it sit for a couple of hours. And then fry. Fish good complement rice and carrots.
- Baked salmon. Mix lemon juice, tarragon, garlic and soak in the resulting marinade salmon fillets for 10 minutes. Then wrap the fillets in foil and bake in the oven. Garnish suitable couscous.
- Grilled vegetables: peppers, eggplant, zucchini, onions.
- Chicken broth with mushrooms. Add green onions and egg or pasta miso and tofu.
snacks
- A handful of nuts or seeds.
- hummus with vegetable strips.
- Skewers of salmon marinated in a spicy sauce.