Protein and Recovery

Hydration is often underestimated

Drinking enough liquids is very important for all athletes because:

• It keeps your body at the right temperature and dissipates heat.
• It is necessary for optimal combustion and concentration.
• It supports perspiration, which is important for blood pressure and circulation.

Advice: If you exercise for less than 60 minutes, drink 500-750 ml of water per hour. Does your workout last longer than 60 minutes? Then we advise a sports drink. A good sports drink is important for the supply of carbohydrates and electrolytes to support optimal combustion. Drink 750 ml per hour. Take big gulps every 10 minutes. No small sips, because your digestion will get going properly. We recommend a hypotonic sports drink, such as Maxim Sports Drink, instead of an isotonic sports drink. A hypotonic sports drink contains less sugar, more minerals and is friendly to the stomach.

What is your goal?

Your goal determines what you should eat. If you are doing exercise to lose weight, you will want to stimulate fat burning and then it is useful to eat fewer calories. If you are doing exercise to build up power and strength, you have to eat differently, a lot of carbohydrates (energy bars) and proteins (protein bars) are important. In both cases it is advisable to coach your calories, both in quantity and quality. Not only the amount of calories is important, but also the quality. Carbohydrates (sugar or starch) and proteins provide the same amount of calories, but they have a completely different effect on the body. Sugar provides instant energy for a quick boost and starch slowly releases energy for later on. Proteins initially provide no energy and function mainly as building materials for your muscles. They are more satiating than carbohydrates, so you will eat less and don’t get hungry again so quickly. Carbohydrates are of great importance for extra energy in endurance and performance sports. But if you exercise for less than 60 minutes or set the bar less high, your body will have sufficient energy available and the intake of extra nutrients is not necessary. Always make sure to drink enough water during exercise, this stimulates the combustion and discharge of heat and waste. If you exercise for more than 60 minutes or if performance is paramount, take a look at the Maxim Training Circle for sports nutrition advice.

Proteins are healthy and indispensable

Proteins are often associated with weight training, but also for endurance athletes and recreational athletes, it is an important nutrient. Proteins are important for all bodily processes related to energy and recovery, fat burning and brain functions. In addition, muscles become damaged and fatigued after heavy or intensive training sessions. Proteins support the recovery and building of muscle fibers. Make sure you eat enough protein every day! You need about 20 grams of protein every 2 to 3 hours for maintenance of your muscle mass and other physical functions. In practical terms, you should therefore take proteins every 2 to 3 hours. So try to make your snacks high in protein.

Why are proteins indispensable?

• There is no protein “stock” in your body like with fat and carbohydrates. That is why you have to take in protein daily through food or supplements.
• Proteins are relatively low in calories and have a high satiety value.
• Proteins are important for all bodily processes related to energy and recovery, fat burning and brain functions.
• Proteins consist of amino acids and they are essential for building cells in your muscles.

Follow a healthy diet

• Eat a varied and healthy diet. Do not overeat.
• Eat little fat and not too much salt and sugar.
• Eat a meal 3 times a day.
• Eat a snack 2 to 3 times a day.
• Eat slowly and chew well for proper absorption.
• Eat at set times.
• Adjust your eating moments to your sports moments.
• Make sure to drink enough: at least 2 liters a day.

It is important to eat 3 complete meals a day. Of these, breakfast is perhaps the most important meal.

Choose food that suits you

• If you are less active, you should also eat less
• If you want to look like an athlete, you should eat like an athlete!
• Eat fresh seasonal produce!
• Athletes have an increased protein requirement.
• Coach your calories. Choose quality instead of quantity! Choose the right calories. Healthy fats, for example, contain many calories, but are indispensable!

Listen to your body

You usually know very well what your body can or cannot tolerate and which food is good for you and which is not. Nobody is the same. Your hormones largely determine how combustion and storage takes place.
But always remember: excess is harmful!

Look for useful additions

Check whether your diet provides sufficient protein and carbohydrates. When you exercise, you need extra carbohydrates and when you need to recover, you need extra protein.

Determine whether your diet provides enough essential fats, vitamins and minerals. The Health Council recommends eating fatty fish at least 2 to 3 times a week to get enough omega-3. If you don’t, take extra omega-3 in the form of cod liver oil. Cod liver oil naturally also contains extra vitamin D.
If you work or exercise a lot indoors, you might not get enough sunlight. You have to take extra vitamin D or go outside more often!

To get the best results from your diet and sport, it is very important to coach your eating behavior. By using the right sports nutrition you can bring more balance to your diet. The advantage of sports nutrition is, that it is balanced. It contains the correct ratio of proteins and carbohydrates, little fat and it provides extra vitamins and minerals. Sports nutrition has been developed to supplement essential nutrients before, during and after exercise. Sufficient moisture and nutrients contribute to a good combustion (read energy) and the building and recovery of muscle tissue (read strength).

Make a sports nutrition plan

Use the Maxim Training Circle to get the most out of your performance.