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THE RIGHT KIND OF FOOD AT THE RIGHT TIME

It is namely food that determines a lot of processes in the body related to our mood, concentration and energy levels. Few people know that as far as food is concerned, it is not only types that matter, but also the time periods when we consume them. The present article elaborates on a handful of everyday situations and the proper food that we may take in then.

Which food is suitable after training sessions?

The heavy load that workouts put on your muscles is really exhausting. When you stop training, they prepare for the next session by growing. To guarantee an optimum process of muscle growth, you need adequate nutrition. Here are a few ideas about what to snack on after weight lifting workouts. When you complete a simple or a moderate training session, you should stick to the 2:1 carbohydrate-to-protein ratio; if, however, the session is more strenuous, this ratio should become 3:1.

Carbohydrates fill up the glycogen stores (they contain glucose which is the source of energy), whereas protein stands behind muscle build. The best time to take in food following exercise is 30 minutes to 1 hour. This is the stage at which the body is well able to use the consumed nutrients. Your muscles will also benefit from a glass of chocolate milk or a slice of whole meal bread with all-natural peanut butter.

Which food is suitable after tiring meetings?

Is your daily routine crammed with phone calls, mails, schedules and meetings that never seem to end? Ever wondered how to restore the energy lost after that? Try almonds. They are a source of healthy fats and contain a little protein. According to recent research, it is protein rather than sugar that galvanizes the cells accounting for our wakeful state. Experts claim that carbs found in whole grain are pertinent to cognitive functions, while protein plays a huge role in concentration. This holds particularly for protein rich in the amino acid tyrosine. The latter is a neurotransmitter highly important for brain energy and alertness (cf. one ounce of almonds contains some 127 mg of tyrosine).

Which food is suitable after a sports competition?

Events that put our physical strength and endurance to a test entail a considerable lack of fluids. The first thing to cater for once the event is over is to make up for that loss. Another gap to refill is glycogen stores. Food and drink that serve this function should ideally abound in carbohydrates, some vitamins and a little protein. Don’t be fooled into thinking that less strenuous events (a short race, for instance) do not require the subsequent intake of such vital nutrients. Bear in mind that fluids are more easily processed than solids, just like carbs are more easily processed than protein.

Runners and marathon participants are advised to take in regular or chocolate milk. Chocolate milk belongs in the group of food types with 3:1 ratio of carbs to protein. What is more, it can efficiently substitute for other nutrients. Chocolate milk can also provide a good deal of electrolytes, especially potassium (cf. 8 ounces of Gatorade will give 30 mg of potassium, while low-fat milk will yield 400 mg and chocolate milk as many as 425). Marathons and races use up the potassium stored in the body, so it is essential to regain it afterwards.

Which food is suitable after a tough night?

We have all had sleepless nights and woken up the following morning tired and flaccid. The last thing on our minds in such a situation is food. However, food, when of the proper type, can work miracles. Scientific investigations prove that inadequate sleep is in a direct relation with greater levels of ghrelin and lower levels of leptin during the day. These changes, on their own, can provoke a stronger appetite, even overeating. To break this vicious circle, take in lean protein in the morning. An ounce of nuts will work. To keep the feeling of satiety for longer, choose three ounces of lean meat instead. Another good option is Greek yogurt mixed with banana bits and Chia seeds.

Which food is suitable after a party?

While parties satisfy our hunger for fun, they also toss our bodies into water and electrolyte imbalance due to the great amounts of alcohol taken in. The first thing to do on the following morning is to prepare some tomato juice. It will not only restore the healthy harmony, but will also help you cope with that awful hangover. Pear cactus is yet another useful solution.

There are a few studies on pear cactus capsules according to which taking such 5 hours before the consumption of alcohol actually reduces the hangover symptoms by 50 per cent. Here is the explanation: greater amounts of alcohol are toxic to the body; to prevent the potential damage alcohol can inflict on our organs, the body sets the inflammatory response into action; substances contained in pear cactus appease that inflammation.

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