Much is said about the importance of combining physical activity with a balanced diet. However, do you know what to eat immediately after training? Do you realize that there are specific recommendations here? Check out our article and we will dispel all your doubts. Check it out!
Why is the post-workout meal so important?
After any physical activity – be it running, cycling, swimming, playing team games or lifting weights – we feel hungry. This is as normal a reaction of the body as possible. So we need to provide the necessary nutrients for it to recover properly. We are talking about fats, proteins and carbohydrates.
A post-workout meal is supposed to rebuild energy losses, prevent the breakdown of muscle proteins, improve the body’s performance for the future, increase strength and endurance, minimize the risk of injury, replenish water and electrolyte losses after exercise, and help control appetite later in the day. Importantly, fats, proteins and carbohydrates must be given in the right proportions.
What to eat for training?
Post-workout meals should contain complete proteins and easily digestible carbohydrates. Don’t burden your body with fats or hard to digest foods. If you already want to add fats, let it be half an avocado or a teaspoon of peanut butter. Instead, posture with vegetables and fruits, which are valuable sources of vitamins and minerals. Walnuts, pumpkin and sunflower seeds, chia seeds and turmeric and ginger are also good – they not only have anti-inflammatory effects, but also regenerate the body.
After training, it is worth eating:
- ripe bananas,
- dairy products,
- white rice, quinoa,
- durum pasta,
- rye bread,
- legume seeds,
Of course, do not forget about adequate hydration – gradually, preferably by drinking highly mineralized water or isotonic drinks.
Examples of post-workout meals
Regardless of the time of the workout, it is best to eat a meal within an hour after the end of the workout. This also applies to evening activities. Don’t be afraid of carbohydrates, however, as they won’t be deposited as body fat, but will be used for recovery – if you keep an eye on your daily caloric needs, of course.
Here are some sample post-workout meals:
- banana smoothie with natural yogurt and millet flakes,
- chicken with rice or porridge and vegetables,
- rye bread sandwiches with egg, bean paste or cottage cheese,
- pita with hummus,
- omelet with fruit,
- fruit with yogurt sauce,
- pancakes made of millet groats with cottage cheese and fruit,
- rice noodles with tofu and vegetables,
- p asta with tuna and vegetables,
- oatmeal with baked apple and cinnamon.
As you can see, eating after a workout doesn’t have to be complicated and its preparation long and laborious. In fact, it only takes a few minutes to recharge your internal batteries and enjoy your health. Which of these is your favorite meal?
main photo: unsplash.com/Melissa Belanger