#CyberobicsChallenge

Proteins are one of the body’s most important energy sources next to carbohydrates. To ensure that your metabolism and regeneration are at peak performance, you should eat high quality protein in the form of dairy products, lean meats, soy or legumes in the hour following a strenuous workout.

An amount of proteins of approximately 1.6 to 2 grams per kilogram of body weight per day is recommended. You don’t have to eat more than that, as the body excretes excess proteins.

Another advantage of protein is that they keep you feeling full longer than carbohydrates and that they stabilise your blood sugar level. That way, you can prevent those awful hunger cravings! On the other hand, carbohydrates are unbeatable when it comes to generating energy. Simple sugars like products with white flour or sweets provide you with a quick burst of energy, but the energy doesn’t last for long. That’s why it is best to avoid simple sugars and buy whole-grain products instead. These are digested more slowly, stabilise your blood sugar level and keep you feeling full for longer, just like proteins do. And if you should still have hunger cravings, peppermint in the form of tea or chewing gum is a quick remedy.

Even hours after a training session, your breathing, heart frequency and metabolism are still elevated and burning a lot of energy in form of calories: that’s the afterburn effect. The prerequisite for this is that you provide your body with enough energy within the first hour after a training session. Even though carbohydrates can impede your body’s fat burning in the short term, they are very important for the afterburn effect. For both processes to run at peak performance, your post-workout meal should be especially rich in protein but also contain a few carbs. Time-honoured combinations like potatoes and curds or plain yoghurt with rolled oats are ideal for this purpose.

You can’t go wrong with this drink: water. Water is needed for all your bodily processes. Since the body also sweats out vitamins and minerals, isotonic drinks or mixed juice and mineral water are often recommended. However, these usually contain a lot of sugar, especially if they are pre-mixed. Most drinks with sweeteners consist exclusively of chemical additives and also stimulate the appetite. Our tip is to stick with water and drink at least 2 litres a day! Start the day with a glass of water with a bit of lemon juice. This stimulates your metabolism and digestion and also curbs your initial hunger before meals.

Balanced, natural nutrition is the basic prerequisite for fast regeneration. That’s why it’s especially important to replenish all your reserves directly after a workout. A combination of carbohydrates and proteins is ideal: insulin, which is released after carbohydrate intake, promotes protein absorption.

Additionally, the combined intake of both nutrients helps to minimise muscle damage. Antioxidants like those found in red fruits or green vegetables can also accelerate the regeneration process. So just add a handful of red fruits to your plain yoghurt and oats to make sure that your regeneration and metabolism are at peak performance!