6 foods to eat after exercise

6 foods to eat after exercise
(and also, how to properly restore energy after training)

I must say right away that hunger after training is normal. You don't have to fight yourself and starve. Within an hour after training, the so-called metabolic window appears. This is a short period of active tissue repair. To do this, you need energy and a supply of nutrients, so you feel hungry after training. However, this does not mean that you can replenish your physical energy with anything - candy, hamburgers, sausage, or a slice of pie. We've compiled a list of appropriate post-workout foods.

1.       Fruit
2.       Juice or smoothie
3.       Protein shake
4.       Lean fish
5.       Chicken breast
6.       Cottage cheese

1. Fruit

Fruits quickly replenish energy. Any fruit without a lot of sugar will work for this purpose. Overly sweet fruits (bananas, grapes, dried fruits) dramatically increase blood glucose levels and trigger the release of insulin. Apples, pears, and kiwi are perfect for a snack. An avocado is perfect as well- it is quite nutritious and savory. Fruits, like smoothies, are also suitable for those looking to lose weight. Coming home from the gym, you need to eat. For dinner, choose eggs, fish, or lean meats.

During exercise, the body first consumes glucose, then glycogen, and only then fat. Therefore, for weight loss, it is recommended to exercise for at least an hour.

2. Juice or Smoothie

25 minutes after your workout, you can quickly recover with a fresh juice or sugar-free smoothie. This "Snack" is suitable for those who are engaged in cardio and want to lose weight (for those who do not have a goal of gaining muscle mass). After a glass of juice or a smoothie, you can have a full meal after about a couple of hours.

It is not recommended to drink coffee after exercise. This leads to dehydration, which is not good for a body that has already lost a lot of water.

3. Protein Shake

Protein shakes promote muscle recovery and growth. Unlike other foods, they are convenient to take with you to the gym and drink in the locker room. A protein shake can be substituted for any protein meal, such as a chicken breast or a hard boiled egg.

4. Lean fish

Fish consumption helps repair tissue after strength training. Any fish without a high fat content will do. It is important that it is not salty, as salt retains water and makes you feel thirsty. Fish can be replaced with any seafood, such as calamari. They all contain the pure protein your muscles need.

After your cardio workout, carbohydrates should be consumed within 15 minutes. For muscle growth after strength training, eat protein foods within 30-40 minutes.

5. Chicken Breast

Chicken breast is another protein that can help repair muscle tissue and build muscle.

Be sure to have a protein snack, which will help to quickly restore energy and start the metabolic process. If you do not eat for a long time after physical exertion, the body's metabolism slows down, since the body does not receive nutrients and begins the accumulation process.

6. Cottage Cheese

Cottage cheese is a great snack after cardio and strength training. This is one kind of snack that will suit all athletes, regardless of the type of training. It will relieve hunger, replenish energy reserves, and provide protein for muscle building. The slow carbohydrates contained in the curd start the metabolic process. It is also an excellent source of calcium, which is essential for muscle and bone tissue.

Don't snack on low-fat cottage cheese, even if you're trying to lose weight. Fat is essential for building the body and does not affect weight.