It is common to have an increase in appetite and tiredness after physical activity, as there is greater energy expenditure and the body needs more energy to replace what was spent. This only becomes a problem when you are incredibly tired and when hunger makes you eat such a large amount of food that it exceeds the energy spent on physical exercise.
“When this occurs, it is likely that the training load is incompatible with the diet. In other words, the person’s body is deficient in certain nutrients and vitamins that their body needs to balance the caloric expenditure of physical activity”, explains Claudia Chang, PhD and post-doctorate in Endocrinology and Metabology at USP, and member of the Brazilian Society of Endocrinology and Metabology (SBEM).
In addition to macronutrients (proteins, carbohydrates) and fats (preferably good ones), there are certain micronutrients that are essential for the body and for better performance during exercise. Check out:
Omega 3: The fatty acid reduces inflammation in the muscles generated by running and helps recover post-workout. Where to find: cold water fish (such as salmon, herring, tuna and sardines), as well as chia, flaxseed (oil, seed and flour), chestnuts and walnuts.
Vitamin D: important for the absorption of calcium, a mineral essential for strengthening bones. “Although it is present in some foods such as salmon, sardines and herring, we need the sun to convert it to the active form in the skin. As we are increasingly confined within our homes and workplaces, the level of deficiency becomes very high, making supplementation necessary in most cases”, advises Claudia Chang.
Vitamin A: Heavy training demands a lot from the body, which can weaken its defenses and lower immunity, causing flu and colds to occur more frequently. Focus on foods rich in vitamin A, such as beef liver, carrots, butter, eggs, mango, papaya, spinach and kale. Amino acid supplementation, such as glutamine, can also help increase post-workout immunity.
Vitamin E: In addition to strengthening immunity, it has antioxidant properties and fights free radicals released during training. “In excess, these free radicals can cause fatigue and premature aging,” says the endocrinologist. Where to find: chestnuts, walnuts, peanuts, egg yolks and green leafy vegetables.
Vitamina B12: A lack of this vitamin can cause fatigue, especially if the person practices aerobic exercise. It can also cause difficulty concentrating and tingling in parts of the body. Where to find: tuna, trout, cod, salmon, eggs, red meat, avocado, milk, whole grains, yogurt and brewer’s yeast.
Vitamin C: strengthens the immune system, fights free radicals and helps reduce muscle pain. It is also important for the production of collagen (a nutrient that forms the protective cartilage of joints), amino acids and improves the absorption of iron by the body. Where to find: orange, lemon, acerola, pineapple, peppers, lettuce, watercress, onion.
Calcium: In addition to bones, calcium is essential for blood clotting, transmission of nerve impulses and muscle contraction and relaxation. Where to find: milk, yogurt, cheese, tofu, broccoli, sardines, spinach, sesame seeds, soy, flaxseed, chickpeas.
Fibras: They contribute to the proper functioning of the intestine, help with satiety and contribute to slowing down the absorption of glucose. They also work to reduce the absorption of cholesterol from food. Where to find: oats, lentils, chestnuts, artichokes, fruits and vegetables in general.
Potassium: maintains the body’s electrolyte balance and hydration level, in addition to helping in the process of muscle contraction and relaxation. Where to find: banana, sweet potato, avocado, beetroot, beans, yogurt, raisins, papaya.
“It is worth highlighting the importance of seeking specialists before starting any sporting practice. The ideal is to consult a nutritionist and an endocrinologist, who will assess your health, your lifestyle, your daily needs and the type of exercise you intend to do. This way, it is possible to draw up a food plan that is consistent with your structure and the training to be carried out”, concludes Claudia Chang.