eat after exercise
Eating and obtaining the necessary nutrients upon completion of the exercise is very necessary, in order to rebuild proteins in the muscles, restore glycogen stores, and stimulate the growth of new muscles, so it is preferable to eat a suitable nutritional meal within 45 minutes of the end of the sports exercise.
Meal after exercise
It is preferable to choose foods that are easy to digest and fast to absorb, as the post-exercise meal should contain proteins, carbohydrates and fats that are easy to digest, and you must also make sure to drink adequate quantities of water, and the following are some examples of meals that can be eaten after a sports exercise :
Read also : Best meal before exercise
Carbohydrates
Eating carbohydrates after exercise helps replenish energy stores, and rapidly replenish glycogen levels. Here we mention examples of some carbohydrates that can be consumed after exercise :
- Potatoes, sweet potatoes .
- Quinoaa .
- Oatmeall rice and pasta .
- Dark green leafy vegetables .
- ffruits Like pineapple, berries, kiwi, and bananas.
Proteins
Consuming adequate amounts of protein after exercise helps to recover muscles and build more muscle tissue , and in the following we mention a group of proteins that can be consumed after exercise :
- Salmon and tuna.
- Chickenn. G
- Greekyogurt.
- eggss.
- Proteinn bars.
- Proteinn powder from plant or animal source.
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Water
Drinking large quantities of water before, during and after exercise is necessary, as it ensures the preservation of body moisture, and that it gets the greatest possible benefit from exercising, and because the body loses water through sweating. Drinking water in sufficient quantities during and after exercise enhances performance, and it should be noted that the amount of water needed by the body varies from one person to another. It depends on the type of exercise, as well as many other factors.
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Omega-3 fatty acids
Some research indicates that adding omega-3 fatty acids helps to promote the building of muscle proteins and increase the size of muscle cells in young and middle-aged adults. Fatty fish such as salmon are foods rich in omega-3 fatty acids, and tuna also contains High in fatty acids; As 170 grams of canned tuna in water contains 41.6 grams of protein and 5.4 grams of fat, and some research has shown that the oil extracted from fatty fish can contribute to reducing muscle pain after practicing resistance exercises, and another study found that consumption of 6 grams of fish oil every day for one week before starting resistance exercise led to less muscle pain.
Examples of meals after exercise
The following are examples of meals that can be eaten after exercise :
- Eggs with wholemeal toast.
- Chocolate milk.
- Turkeyy sandwich made with wholegrain bread. Greek yogurt with fruits.
- Salmon with sweet potatoes.
- Chickenn with brown rice and vegetables.
Read also : The 22-day diet
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