For post workout, it is important to nourish the body exhausted in the best way, by balancing the carbohydrate, fat, and protein balance to the righ
For post workout, it is important to nourish the body exhausted in the best way, by balancing the carbohydrate, fat, and protein balance to the right extent, and without forgetting vitamins and minerals. Foods that can regain energy and make the efforts that have just come to fruition are so many. We see the most important ones.
What are the best foods to recover after a workout? Many believe that eating after gym exhausts all the efforts made in the gym because it reintegrates the calories just burnt.
Instead, it is exactly the opposite: in sports and physical activity in general, food plays a vital role in ensuring that work is really beneficial for the muscles and the whole organism.
For this reason, after finishing the workout at the gym, it’s good to know what to eat, how many meals do and what foods you prefer to be able to have a more toned and healthy body. Let’s see how to increase the results obtained during training.
The 12 best post-workout foods
One of the most commonly asked questions among sportsmen is the choice of foods that should be taken after training or physical activity of any intensity.
Unfortunately, it is impossible to design the perfect list, which is good for anyone. However, it is possible to have basic knowledge about the best foods for post-work training based on their nutritional composition, that is, they contain more carbohydrates or proteins.
Below you will find some types of foods such as the main examples.
Eggs are a protein-rich food, both in yolk (more fat) than in fat, which help stimulate metabolism, favoring weight loss and muscle mass formation. Thanks to these properties, they also represent an excellent remedy to combat bad cholesterol. Eggs are perfect both before and after workout.
- Blueberries and cherry blossoms
Rich in antioxidants, blueberries are one of the main foods to be inserted after training. Their properties increase their ability to recover, giving in a short time the forces needed to cope with the rest of the day.
It is advisable to consume this fresh fruit and not in tablet form, just to be able to really benefit from the high amount of anthocyanin’s, the antioxidant substances that all deserve to be deserved.
- Nuts and almonds
The body after a physical effort is subject to various inflammatory mechanisms. To avoid weakening your immune system after training, it is useful to eat nuts, almonds or other dried fruits, which are the source of monounsaturated fats. However, being fat proteins, their intake should be kept under control, moderating their daily doses.
Banana is rich in potassium and high intake of mineral salts, vitamins and carbohydrates. Rich in sugars, it is suitable for the sportsman who needs to quickly re-integrate the mineral salts lost during the effort and to rebuild the damaged muscles.
After doing a long-lasting physical aerobic exercise, the body needs to re-establish lost glycogen stores. It helps to take fruit in liquid form, especially if within 40 minutes of the end of the exercise, and oranges are a great remedy to stimulate muscle strength and muscle growth.
Among the noble proteins, bresaola is useful in post workout because it helps regenerate broken muscle fibers during physical activity. Just like speck, bresaola is a sliced lean protein rich in slices that can be tested either alone or with two slices of whole bread.
- Tuna in cans
Canned tuna is perfect for eating after training, to reintegrate lean proteins that can aid muscle repair. Its properties also improve tonicity and muscle mass due to the presence of essential and non-essential amino acids, such as lysine. Finally it also contains iodine, an important nutrient useful for effective metabolism.
Bluefish, as well as salmon, herbs, mackerel, and sardines, contains omega 3 and can regenerate many of the body’s cells, control the blood pressure, avoid cholesterol formation, and be a potent anti-inflammatory drug muscle tissue and not only.
Pineapple is a fruit that helps the physique react and recover from the efforts made after a workout. It contains vitamin C and brome lain, a natural anti-inflammatory that combats distortions, contusions and swelling. The same characteristics, typical of high glycemic fruit can also be found in kiwis, watermelon and melon.
In order to recover energy, carbohydrates, especially complex ones, are absolutely necessary, rather than refined ones such as white bread or pasta. Quinoa, although having nutritional characteristics very similar to that of oat, barley, and others, is not part of cereals. Instead, it is a pseudo-cereal with high concentrations of complex carbohydrates in addition to starch, protein, fiber and some mineral salts. Quinoa is therefore a perfect food after a workout.
- Greek Yogurt
After high intensity workouts, it is crucial to bring a high amount of protein. It has been shown that milk, yogurt, egg and of course fish and meat proteins are better sources for protein content. Greek yogurt is an ideal snack after a workout because it is rich in branched amino acids, such as leucine, isoleucine and valine, which stimulate growth and muscle strength.
- Green tea
Once physical activity is complete, the body needs to rehydrate. Green tea, rich in antioxidants, helps your muscles recover faster. But be careful not to exceed in quantity, it is one of those foods that stimulate caffeine and cortisol, the stress hormone produced by the adrenal glands.
Those who want to make a workout effective and reduce muscle pain must first know that the different foods are different for both composition and digestive needs and that these properties must adapt to the needs of the individual athlete. For this reason, it is useful to consider some factors in choosing useful foods in post-workout:
- Objective of physical activity
- Possible pathological conditions
- State of health and any allergies
- Personal tastes and ease of use
The best time of the recovery meal would be in the immediate post-training session,i.e. within 15 minutes of the training time. This is because it is precisely in that special time frame that the body tends to absorb carbohydrates and proteins, to nourish and reload the muscles impoverished by the effort.
But not all foods are suitable for this purpose and do well to the fatigued body: it is necessary to choose foods that generate energy, but that does not favor the build-up of adore.
That being said, it is necessary to specify that the post-work snack has several functions, such as:
- Give back energy
- Reconstitute glycogen
- Relieve muscular soreness
- Reduce inflammation
- Encourage recovery
- Repair damaged fabrics
Encourage the supply of water and nutritional molecules such as fibers, vitamins, mineral salts, and so on