No matter what type of exercise you do, some energy will be expended. Therefore, it is very important to eat food to regain lost energy after exercise or physical activity. If you sweat after exercising, you can understand that you have lost a significant amount of energy. So it is necessary to eat something nutritious to re-nourish the body. But many people do not understand what kind of food to eat during this time.
According to experts, the body can be easily refreshed by eating healthy and nutritious food by exercising before breakfast, lunch and dinner. But if someone goes beyond this rule and exercises, he can eat light food (snacks). In this case, he should give importance to protein and healthy carbohydrates. Here is a list of some light foods to eat after exercise.
Boiled eggs and toast: "Eggs and toast can refresh the body quickly," says nutritionist Beth Warren of Beth Warren Nutrition.com. It contains a combination of protein and healthy carbohydrates. The protein in the egg will rebuild muscle, while the carbohydrates in the toast will replenish energy stores.
He advised to eat egg and toast within 30 minutes after exercise or physical activity. Eggs should be eaten well boiled, called hard-boiled. Boil the eggs for 12 to 14 minutes to hard-boil them.
Peanut Butter and Apples: Muscles use glycogen, or stored glucose, during exercise and the body tries to restore it after exercise. You have to eat the right food to complete this process easily.
According to fitness trainer and YouTuber Carly Rowena, try to eat foods that will keep you going until your next main meal (eg dinner). According to him, peanut butter and apples can quickly update glycogen stores, allowing muscles to rebuild.
Banana: If you are exercising hard, then you can think about eating banana. According to experts, eating nutritious foods like bananas after a sweaty workout doesn't give the body the speed to refresh itself.
Rachel Hartley, nutritionist at Rachel Hartley Nutrition.com, says, 'Bananas are high in potassium. It prevents muscle pain. Besides, banana also fills the body with dehydration. The natural sugars in this fruit make the tired body strong again.'
Nuts: Nuts can be considered to help muscles recover quickly after exercise. "Almonds contain protein," says Katie Dunlop, founder of Love Sweat Fitness.com.
It is quickly absorbed, allowing the muscles to get the amino acids they need to repair and rebuild themselves.' If you want to eat nuts after exercise, you can give preference to peanuts, because 35 grams of peanuts contain 7 grams of protein.
Cheese and pears: Another good source of protein for post-workout muscle recovery is cheese, says nutritionist Amy Shapiro of RealNutritionNYC.com. 28 grams of banana cheese contains 6 grams and 110 grams of cottage cheese contains 12 grams of protein. Besides, it is also necessary to eat fruits rich in healthy carbohydrates like pears.
It will help to overcome weakness. You can get about 27 grams of carbohydrates in a medium sized pear. You can eat apples instead. A medium-sized apple contains about 25 grams of carbohydrates.
