Post-training Pesto-Sage pasta

R

owing 17 kilometers in -6 degrees Celsius early in the morning is extremely demanding on the body of any sportswomen-sportsmen. Add on top of that 4 kilometers on barely no clothing while fighting the elements and reprograming your brain to withstand the cold with the Wim Hof method by early evening,  you will certainly need to nurture and nourish your body as best as you can.

Photo: Copyright Wim Hof Method (Innerfire BV)

The right choice of food to eat in the Post-Training is ultimately what will prevent muscle fatigue, increase endurance and still guarantee hypertrophy (an increase and growth of muscle cells).  Many people think that Post-Training eating is the most “difficult and complicated” moment in a sportsmen-sportswomen’s diet. Some are mistaken in thinking that they should eat a fast-absorbing protein quickly, and others even opt for a fast junk food or greasy fat diet which ends up being a very poor choice and a hard-to-break habit. You are what you eat, we swear by that. 

Did you know that spaghetti helps to maintain your happiness after training? A delicious and soothing choice in an athlete’s diet. 

Carbohydrates are the carbs that will replenish the glycogen muscle that was used during training, so the body will not go into catabolism. After endurance training, carbohydrate intake aims to replenish glycogen stores and ensure anabolic pattern. As the stocks of carbohydrates are limited in the body, a diet rich in carbohydrates is essential for muscle replacement.  Foods rich in carbohydrates, with moderate and high glycemic index, should be the first choice of foods to eat in the post-workout. Proteins will also keep your body in an anabolic state and at the same time it will recover muscle from injuries during exercise. 

Pasta can also be eaten as a pre-training diet:

Spaghetti, especially on its wholegrain version, prevents glucose from falling during exercise and in addition, it is so but so easy to prepare, becoming a food to eat as a pre-workout when supplemented with proteins. 

Always consult your nutritionist and your coach-trainer to achieve proper results as they will work with you and cater to your individual needs.

 

Pesto Sage Pasta with Shrimp wrapped in Rucola (Arugula)

The nutrients in 85-grams cooked shrimp

  • Calories: 84
  • Protein: 18 grams
  • Selenium: 48% of the RDI
  • Vitamin B12: 21% of the RDI
  • Iron: 15% of the RDI
  • Phosphorus: 12% of the RDI
  • Niacin: 11% of the RDI
  • Zinc: 9% of the RDI
  • Magnesium: 7% of the RDI

Pasta’s Nutrition Facts

The following nutrition information is provided by the USDA for 1 cup (140g) of cooked spaghetti with no added salt, fat, or toppings.

  • Calories: 221
  • Fat: 1.3g
  • Sodium: 1mg
  • Carbohydrates: 43.2g
  • Fiber: 2.5g
  • Sugars: 0.8g
  • Protein: 8.1g

One serving is equal to one cup of cooked spaghetti or 2 ounce of dry spaghetti.

Pesto alla salvia by Globus

Pesto, Pesto, Pesto …

This simple but super delicious sauce has basil as its main ingredient, a plant that not only gives Pesto its color but also a special aroma as it highlights a very characteristic Mediterranean flavor.  And to kick it up a notch, add Sage to the mix. 

The Conquest Diet

We try to eat as healthy as possible and to constantly observe several factors that influence the nutritive value of produce including its variety, how it’s grown, ripeness at harvest, storage, processing and packaging. There’s no doubt that local producers are the utmost choice when it comes to what fuels our bodies. Food flavors become so exquisite, a differentiation factor in every single recipe. We use farmy.ch and are thrilled with the quality they deliver. #facts

 

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