FIT DINNER FOR AFTER YOUR SPINNING TRAINING

Many people take advantage of the late afternoon to practice sports, and the ideal thing after a good training session is a fit dinner. Here many doubts arise about what is the right dinner for after exercising.

You must bear in mind that the advice that we are going to give you here is normally generalities. The amount of food, as well as the choice of food, will always depend on the type of training, its duration and intensity, as well as the objectives that each one seeks. In addition, the physical state and intolerances and allergies to some foods are another factor to take into account. In case of any doubt or special requirement, they should be guided by a dietitian or nutritionist specialized in sports nutrition.

Now yes, let's see some tips that can help you get ideas for a light post-workout fit dinner.

TIPS FOR A FIT DINNER AFTER WORKOUT

After your sports session on a spinning bike, you will need a good supply of energy and recover nutrients. So that you carry out this in the best possible way, we give you some very useful tips:

• Have a snack before training so that dinner is not too copious for arriving hungry at night.
• Make a dinner rich in protein and carbohydrates.
• Proteins are the best allies to help rebuild muscles and make them stronger. On the other hand, carbohydrates will get you to replenish your energy reserves.
• Reduce the amounts of food during dinner after training, avoiding fats.
• The next morning, eat a full breakfast to replenish glucose levels and give your body energy.

DO YOU HAVE TO EAT BEFORE TRAINING?

If you follow a healthy and balanced diet, with 5 daily intakes (usually recommended), and a complete nutritional intake, it is not necessary to take anything specifically before training. Between these 5 meals (breakfast, lunch, lunch, snack, dinner) it will never be long after the last meal, so the body will be in perfect condition to perform and ready to expend energy exercising.

Even in first thing in the morning workouts, if you made a full dinner, you can train with little or nothing in the body. Obviously, this depends on each person. There are those who prefer to eat something before training and those who prefer not to. In the end, each one has to follow the indications that best suit them, since each body does not respond the same to physical exercise or food.

WHAT NUTRIENTS SHOULD YOU INCLUDE IN YOUR FIT DINNER?

The nutrients that you have to provide to your body after a spinning workout are not anything, especially if your goal is to gain muscle mass and tone up. You must opt for a set of foods that help to regain strength and improve the recovery of glycogen stores. This is especially necessary for those people who practice sports activities more than once a day.

The 2 nutrients that help replenish your body after the sports session are proteins and carbohydrates. In this way, they become an indispensable part of your fit post-workout dinners. We tell you more:

PROTEINS

On the one hand, it is important that your dinner after playing sports has a protein part. Eating only fruit or a green salad for dinner is not a good idea, although it is often advised for people trying to lose or control their weight.

Not eating properly after training will worsen recovery and negatively affect performance. It also won't help improve fitness, if that's what you're looking for.

It is very easy to add a protein part to dinner: meats, legumes, fish, eggs or nuts are the best options.

CARBOHYDRATES

Your healthy post-workout dinner should also contain foods rich in carbohydrates. This part is very easy to cover with cereals or derivatives, legumes, tubers or fruit. Carbohydrates will help replenish your body's energy reserves.

And of course, in addition to being a post-workout meal, it should be a healthy dinner, so vegetables should not be missing, nor healthy fat, such as extra virgin olive oil, avocado, seeds or fruits. dry.

WHAT FOODS ARE INDICATED FOR A POST TRAINING DINNER?

Now that you know the nutrients that you should provide to your body after a training session on a spinning bike, we will tell you the foods that contain them so that you can include them in your fit dinners.

To improve performance and avoid complications, the diet must be balanced, taking into account carbohydrates, proteins, saturated fats, etc. Experts consider that these are some of the essential foods that cannot be missing from an athlete's diet:

Poultry meat. It offers a low content of lipids and fats, which makes it light and easy to digest. Also, the fat is concentrated in the skin, which makes it easy to remove if you want to avoid eating it. It is rich in proteins of great nutritional value. A serving of chicken can provide between 46% and 49% of protein recommended in the daily intake of an adult.

Egg. It is a food very rich in protein and contains essential amino acids, perfect for strengthening and rebuilding muscles. It is recommended to make them cooked rather than fried.

Blue fish. It has essential amino acids such as omega 3 and the antioxidants they contain make them an ideal post-workout food. Salmon, tuna or sardines are some of them.

Banana. Banana is great for replenishing glucose stores with natural sugars. The banana and oatmeal smoothie is one of the best options for after exercise.

Cereals, legumes, vegetables, fruits and nuts are also perfect foods for dinner after exercising.

When practicing any sport or physical activity, special care must be taken with food. In the case of high-intensity sports that consume a lot of calories during training, so you have to balance that lack of calories.

5 EXAMPLES OF FIT DINNERS FOR AFTER SPINNING

Here are some examples of light, quick and healthy dinners that you can make after exercising.

Quinoa salad

Ingredients for 2 people: 100 g of quinoa, 1 small courgette, 1 Italian green pepper, green olives, 80 g of cherry tomato, fresh parsley to taste, juice of half a lemon, 5 ml of rice or apple vinegar, flax seeds , extra virgin olive oil, ground black pepper, salt.

Preparation: First cook the quinoa. Then sauté it in a pan with EVOO, the zucchini and the green pepper. Add the cherry tomatoes cut in half, the olives. Season with the rice vinegar vinaigrette, juice of half a lemon, EVOO, pepper and salt. Finish with some parsley leaves and flax seeds.

Grilled chicken salad

Ingredients for 2 people: 2 grilled chicken breast fillets, fresh lettuce or mixed salad leaves, 12 halved cherry tomatoes, 1/2 red or yellow bell pepper, red onion, EVOO, balsamic or wine vinegar , salt and black pepper.

Preparation: Grill the chicken breasts, cut them into bite-size pieces and add them to the rest of the ingredients to form the salad.

Stir-fried vegetables with nuts

Ingredients for 2 people: mushrooms, wild asparagus, bimi, 1/2 zucchini, ½ green pepper, ½ red pepper, 1 carrot, 1 clove of garlic, sesame seeds, walnuts, pine nuts, soy sauce, EVOO, salt.

Preparation: Sauté all the vegetables in a frying pan or wok with a splash of olive oil. When everything is sautéed (the vegetables are crispy) add the seeds, nuts and dressing.

Vegetables cream

Ingredients for 2 people: 1 courgette, 2 carrots, ½ broccoli, 1 leek, 2 medium potatoes, ¼ pumpkin, 2 glasses of vegetable broth, EVOO, salt and pepper.

Preparation: Take the vegetables cut into pieces to a saucepan with EVOO and sauté for a few minutes. When the vegetables are browned, add the vegetable broth and the potatoes and cook until the potatoes are cooked. Add a little more broth or water if necessary. When it is well cooked, grind the whole thing. Accompany with toasted croutons and some seeds.

Healthy Chicken Fajitas

Ingredients for 2 people: 2 chicken breasts, a handful of lettuce or any green leafy vegetable, ½ red pepper, ½ green pepper, ½ yellow pepper, 1 ripe tomato, tex-mex spices and whole wheat tortillas.

Preparation: Sauté the vegetables cut into strips. Add the chicken and pour the seasoning. When everything is well cooked, add the crushed tomato to form a sauce. Heat the wheat tortillas. First put a bed of green leaves and the mixture of vegetables and meat on top.

Now you can start your healthy life plan and incorporate foods rich in nutrients in your fit dinner. You can stop by the ATAA Sports website to see more nutrition tips on our blog or take a look at our store to get one of our spinning bikes for home. Time to get fit!