What to eat after a physical activity?

First of all, let's emphasize the fact that our lifestyle habits greatly influence our physical and mental health. These same habits are behaviors that we adopt on a daily basis to promote optimal health. They have physiological repercussions that are manifested in our cells and in the structure that makes up our human body.

When we talk about lifestyle habits, we are of course talking about our diet, our daily hydration, the physical activity we practice on a daily basis, our sleep so that it is restful and the management of our daily stress..^{1, 2, 3}

Moving is essential to stay healthy

Since our body is made to move, physical activity is essential for our health. We must devote a minimum amount of time to it each day to feel the benefits. The more you use all your muscles, the more you will feel the benefits.

Physical activity can be incorporated into your daily life in many ways. During leisure time, at work, at home, at school and even on the road. Find your own way to keep your body in shape. For example, riding your bike to work, stretching before gardening, running at lunch time, etc..^{1, 2, 3, 4}

The benefits of physical activity

• Improves cardiovascular capacity
• Promotes better energy regulation
• Balances the action of insulin and blood sugar in the body
• Strengthens bone density
• Promotes hormonal balance

An inseparable link between physical activity and diet

Physical activity causes us to burn calories, and is therefore an energy expenditure. To have the energy necessary to practice a physical activity, we must have sufficient energy intake. A good diet provides all the energy necessary for the body and muscles to benefit from physical exercise and good recovery.

Of course, more active people have higher needs than sedentary people. Moreover, a person's energy expenditure varies according to his activities, age and sex.^{4, 5, 6, 7}

Nutrition and recovery

After the effort, an adapted diet and hydration will contribute to an optimal recovery, avoiding aches and pains, hypoglycemia or fatigue. It will help to replenish the body's various reserves and prevent the risk of injury..^{4, 5, 6, 7}

Essential contributions

At the qualitative level, the intake of macronutrients (proteins, lipids, carbohydrates) and micronutrients (vitamins, minerals and trace elements) are essential for the proper functioning of our various energy metabolisms.^{7, 8, 9}

To recover well, proteins are a must

Nutrition plays a major role before, during and after a training session. To recover well, proteins are a must. Protein is made up of amino acids that are essential to the human body. When you eat foods that contain protein after a workout, they help strengthen and/or repair body tissues.

During training or physical activity, repetitive muscle contractions (jumping jacks, running, brisk walking, biking, etc.) can damage the muscles in your arms, legs and body in general.

Eating good sources of protein after moving helps the body repair micro-injuries, strengthen your muscles and prepare you for your next workout or physical activity.^{8, 9, 10}

How much protein do you need per day?

In naturopathy, I have often noted during nutritional assessments that protein can be insufficient. According to the Recommended Dietary Allowance (RDA), the protein needs for an adult are 0.83 grams per kilogram of body weight, which corresponds to 50 to 60 grams of protein per day for an average individual weighing between 60 and 70 kilograms. Of course, all this depends on energy expenditure.¹⁰

Natural Factors proteins

Whey Factors whey protein

If you are not intolerant to dairy products, Whey Factors is an undenatured bovine milk concentrate. This whey protein contains a blend of enzymes (bromelain, fungal protease, papain, lipase, alpha amylase). It is a source of essential amino acids and branched-chain amino acids (BCAAs) which make up one third of the muscles in the human body and play an important role in protein synthesis.

Whey Factors is a benefit to people who are physically active. It helps in the formation of body tissues, promotes the production of antibodies, and contributes to muscle protein synthesis.^{9, 10, 11}

• Whey Factors is 100% natural and is a low carbohydrate protein shake
• 3 flavors are available: French Vanilla, Double chocolate and Unflavored 
• 18-19 grams of protein per scoop

Protein and Green Foods for a vegan choice

Protein and Green Food is a blend of organic and fermented proteins. The source of the protein comes from legumes, oilseeds and grain products such as pea protein, rice protein, quinoa, amaranth and hemp protein..¹¹

The benefits of Protein and Green Food:

• Helps build and repair muscle
• Supports lean muscle mass
• Supports bone and tissue health
• Is an alkaline PH protein
• Digests well and does not cause bloating
• 21 grams of protein per serving
• Two flavours available: Tropical flavour, Unflavored

This vegetable protein is combined with fermented fruits and vegetables: alfalfa, barley sprouts, wheatgrass, apple, blueberry, cranberry, carrot, cilantro, parsley, artichoke, black radish, dandelion, kale, celery, beet, spinach, tomato, broccoli, red radish, cabbage, winter cress, cauliflower, arugula, watercress, basil, pepper, chard, spearmint, organic West Indian cherry extract, organic cardamom, organic cinnamon.¹¹

Fruits and vegetables rich in benefits

Fruits and vegetables provide essential elements, they are rich in vitamins, minerals, fiber and water. They also have a protective role since they are full of phytonutrients, molecules with antioxidant properties that protect our body's cells from damage.

The best known are found in carotenoids, such as lutein, flavonoids, isoflavones, phytosterols, etc. They are found in red, orange and yellow vegetables such as tomatoes, carrots, peppers, sweet potatoes, etc. They are also in dark green leafy vegetables such as broccoli, spinach, kale, etc.^{12, 13}

To move well, you must eat well!

References :

1. Joyeux Pr. Henri, Joyeux Jean, Eating better and better from 0 to 100 yearsEditions du Rocher, 2017, 326 pages

2. https://aucoeurdemasante.ca/activites-physiques/limportance-des-habitudes-de-vie/

3. https://physiotherapieuniverselle.com/blogue/pour-une-meilleure-sante-adoptez-les-bonnes-habitudes-de-vie/

4. https://docteurbonnebouffe.com/alimentation-et-sport-importance/

5. https://www.assistancescolaire.com/eleve/5e/svt/reviser-une-notion/equilibrer-les-apports-energetiques-en-fonction-des-besoins-5sfo02

6. https://montougo.ca/manger-mieux/habitudes-alimentaires/sport-et-proteines-une-combinaison-gagnante/

7. https://www.lanutrition.fr/bien-dans-son-assiette/bien-manger/les-recommandations-de-lanutrition.fr/glucides-lipides-proteines-lesquels-choisir-

8. https://www.canada.ca/fr/sante-publique/services/etre-actif/votre-sante-activite-physique.html

9. https://fr.clifbar.ca/stories/cinq-faits-sur-les-proteines-et-la-recuperation-apres-lentrainement
10. https://www.sante-sur-le-net.com/seniors-repartition-proteines-journee/

11. https://naturalfactors.com/en-ca/articles/how-to-choose-a-plant-based-protein-powder/

12. Béliveau Richard Ph.D. Foods against cancerTrécarré, 2005, 213 pages

13. Graci Sam, Crisafi Daniel-J N.D, M.H, Ph.D, Superfoods, A harvest of energy that can change your lifeChenelière/McGraw-Hill, 1998, 282 pages