The coach talked about proper nutrition after sports load

The senior coach of the international network of ballet studios and stretching Levita Akulina Bakhturina spoke about proper nutrition after sports load. She told about this in an interview with the Lenta.ru correspondent.

First of all, the expert advised to observe the water balance – to drink ordinary water during and after training. At the same time, it is important to take into account the individual needs of the body, to drink before quenching thirst, but not through strength.

“After training, it is better to plan a full meal in 30-60 minutes. During this period, the body actively restores muscles and replenishes energy reserves, so proteins and carbohydrates are absorbed especially well. If it is not possible to fully eat in the optimal interval, you can make a light snack (for example, a banana and a protein cocktail), and after 1-1.5 hours to arrange a full meal, ”said Bakhturina.

According to the expert, poultry meat (chicken, turkey), fish (salmon, tuna, cod), eggs, cottage cheese (5-9 percent of fat content), and Greek yogurt are suitable from protein products. From carbohydrates, you should choose cereals (buckwheat, film, brown rice, oatmeal), whole grain bread or bread, fruits (banana, apple), berries. There should be few fats in the diet, you can pay attention to avocados, almonds, cashews, olive or linseed oil.

Bakhturina also offered ready -made dishes. “After training, it will be useful to eat an omelet and a toast of whole grain bread. The second option is a chicken with a movie and vegetables. Another simple combination is Greek yogurt, nuts and berries. If the training was in the evening, you can eat cottage cheese or fish with vegetables so as not to overload the gastrointestinal tract before bedtime, ”she shared.

Earlier, Bakhturina appreciated the benefits of twine. She noted that the twine itself, separately from a full -fledged complex physical activity, does not bear benefits.